Understand why nutrition is important for health- Food nourishes our body & influences our health (diseases)- Be able to identify 6 classes of nutrients & energy content for each- Carbohydrates, Fats & oils, proteins, vitamins, minerals, water- Be able to define EAR and RDA – know the difference in terms of pop. Needs & recommendations- EAR: Estimated Average Requirement, meets needs of 50% pop.- RDA: Recommended Dietary Allowance, meets needs of 98% pop- Be able to identify good research & the steps involved in conducting good research- Observation, lab science, human studies, Epidemiological analysis- Know the leading causes of death in US population related to nutrition- Heart disease, cancer, stroke, & diabetes- Be able to identify reliable and unreliable sources of information- Trustworthy experts: Registered Dietitian (RD), Registered/Licensed Nurse (RN), medical doctor, degreesDiet: the food we eatNutrition: the study of food, including:- How food nourishes our body- How food influences our health- (of the 10 leading causes of death:) Heart disease, Cancer, Stroke, & Diabetes are nutrition-relatedNutrient: chemicals found in foods that are critical to human growth & functionCarbohydrate: CHO, 4kcal/gram, primary source of energy for bodyPlant-derived EnergyFats & Oils: energy source for low-energy workouts, 9kcal/gram, CHOProtein: support tissue growth, repair & maintenance, CHON, 4kcal/gramMicronutrients: 0kcal/gram, required in smaller amounts- Identify the organs & accessory organs of the digestive tract- Liver (accessory), Pancreas (accessory), Stomach, Small Intestine- Describe the contribution of each organ of the GI system to the digestion, absorption, and elimination of foodDIGESTION- Mouth: chewing (mechanical), saliva with enzymes (chemical)  digestion- Esophagus: no digestion, food moves to stomach by peristalsis- Stomach: churns & mixes food (mechanical), gastric HCL juices with enzymes to digest proteins & fats and mucus to protect stomach lining (chemical)- Small Intestine: digestive (pancreatic) enzymes on wall of small intestine & bile (squirted intointestine) emulsifies the food, mixing fats into water ABSORPTION- Stomach: water, alcohol- Small intestine: macronutrients, micronutrients, water- Large intestine: water, some nutrientsACCESSORY ORGANS- Liver: produces bile, receives nutrients from digestive tract- Pancreas: produces digestive enzymes, produces bicarbonate- Gallbladder: stores bileELIMINATION- Large intestine, rectum, anus- Identify GI related diseases and their causes- Heartburn: caused by hydrochloric acid in esophagus- GERD: painful, persistent heartburn- Peptic Ulcers: sections of GI tract eroded by HCL & pepsin- Distinguish between appetite and hunger, and the mechanism that stimulates each- Hunger: physiological sensation to eat-o Nerve receptors signal full stomach (stomach ‘stretching’ = full)o Blood glucose levels (high/low = full/hungry)o Ghrelin – stimulates hunger (I’M HUNGRY) Leptin – produces feeling of satiety (I’M FULL)- Appetite: psychological desire to eat- Be able to identify internal & external cues involved in hunger and appetite (fullness)- External Cues: Tv shows, time of day, ‘clean plate’ concept- Internal Cues: Physiological responses, rise in blood sugar, stomach stretching- Americans tend to rely on external cues, Parisians rely on internal cuesDigestion: the process of breaking large food molecules into smaller moleculesDigestion (cephalic phase)  absorption  metabolism  eliminationCephalic phase is the earliest phase of digestion, when the brain thinks about digestion an prepares the digestive organs for foodCeliac Disease: allergy to gluten damages the small intestine which leads to poor absorption of nutrients (is GENETIC)- Identify food sources of carbohydratesFruit, bread, vegetables, (plant)- Describe the difference between simple & complex carbohydratesSimple carbohydrates are made up of one or two chains, complex are polysaccharides- Identify the health benefits of dietary fiber and be able to define high fiber foods- Soluble fiber is water-soluble (dissolves in water) and insoluble fiber is not soluble in water. Soluble fiber not digested by bacteria & insoluble fiber is digested by bacteria- Insoluble fiber helps regulate bowel movements, soluble fiber lowers risk of type 2 diabetes- Describe the digestion of carbohydrates and the hormones involved in blood glucose controlInsulin & glucagon: insulin releases when blood sugar is highGlycogen is the extra glucose stored in the liverGlucose is stored in the muscle- Explain the carbohydrate information on a food label (know how to calculate sugar content), be able to identify whole grain products. Know which portion of the label is regulated by FDA4 grams sugar = 1 teaspoon- American Heart Association 2009 Recommendations: - Women: 6 teaspoons/day- Men: 9 teaspoons/dayRegulated by FDA: Nutrient label, High fiber, good source of fiber, sugar free, reduced sugar - Identify the health risks of high simple sugar intake, including the HFCS controversyTooth decay, Hyper Activity, Blood Lipids, ObesityHFCS controversy: Fructose is a concern because it is metabolized different in such a waythat can be harmful (metabolized more rapidly)- Name the diseases associated with abnormal carbohydrate digestion or metabolismHypoglycemia, Lactose intolerance, Diabetes, Heart disease - Specifically understand the disease process in type 2 diabetesThey don’t have enough insulin/the receptors don’t work properly*cell can become insulin-resistantGlycemic Index: the rating of the potential food to raise blood glucose levelsRecommended Fiber: 25g/day for women, 38g/day for men, Good source of fiber = 2grams per 100 calories- Identify the structure and describe the function of the 3 classes of lipidsTriglycerides – energy sources & dietary source of fatty acidsPhospholipids – cell membranesSterols – sex hormones, bile, & vitamin D- Define saturated, mono-saturated, polyunsaturated, and trans-fatty acids. Describe their main food sources and impact on cardiovascular healthMonounsaturated = 1 double bond, low LDL (olive oil, canola oil, avocados, nuts)Polyunsaturated = 2 or more double bonds, low LDL (fatty fish, flax seed, canola oil, walnuts)Saturated = no double bonds, high levels of LDL (foods that come from animals, butter,creams)Trans Fat = high level of LDL & low level HDL (hydrogenated fats: baked goods, chips,