Study GuideGood luck studying!! Hope this study guide helps!Know leading causes of death in US population related to nutrition#1 is Heart Disease#2 is Cancer#3 is Stroke#4 is DiabetesEvaluating Good Research ProperlyScientific Method (in typical order)ObservationHypothesisExperimentObservationsData support hypothesisRepeat experimentValidationReview by other scientists “peer reviewed journal”Accept hypothesisThen you have a theoryChallenges in Nutrition ScienceAlways changingScience for it is still newThe “picture is always changingEpidemiological studiesObservation studiesAssessing nutritional habits, disease trendsCan only assess relationshipsCase control studiesComparing groups of individual with and w/o a condition (retrospective)Can only assess relationshipsCohortPeople sharing a common characteristic are followed over timeDisease outcome evaluatedCan only assess relationshipsModel StudiesCell research/Animal researchShort lifespan of miceCan assess cause and effect in animalsCan manipulate environmentCheaperMay not apply to humansEthicsOverview: Case control studies and Observational studies cannot show cause and effect.Evaluating Media ReportsWho is reporting the information?Who conducted the research and who paid for it?Is the report based on good research studies published in a peer-reviewed journal or on testimonials?Are the claims too good to be true?The 6 essential nutrients, EAR, RDA and UL’s6 Essential nutrientsCarbohydratesNeed 4 kcal/gFats and oilsNeed 9 kcal/gProteinsNeed 4 kcal/gVitaminsMineralsWater(Last 3 nutrients are required in small amounts, doesn’t provide energy)EAR (Estimated Average Requirement)Avg daily nutrient intake level estimated to meet the requirements of 50% of the populationRDA (recommended dietary allowance)Avg daily nutrient intake level that meets the requirements for 97-98% of the populationThe majority of the populationUL (upper tolerable intake levels)Good level of something before it becomes toxicWill use of sodiumThe organs and accessory organs of the digestive tractDigestion systemThe process of breaking large food molecules down into smaller moleculesMouthSalivary glands (amylase)Only breaks down starchesTeethTongueEsophageal sphincterEsophagusLiverStomachGallbladderSmall intestinePancreasThe MouthMechanical digestionChewing, breaking down foods physicallyChemical digestionSaliva softens food, stomach has HCL to break down foodsEpiglottis is open; esophagus is closedThe esophagusFood is moved through the esophagus to stomach by peristalsisPeristalsis: pushes food down by means of contractionsNo digestion occurs in the esophagusMore like a passage wayThe stomachMechanical digestionPeristalsis works very hard to break foods down into liquidsChemical digestionGastric juice is secreted by stomachPepsin initiates protein digestionGastric lipase initiates fat digestionSmall amounts of water, some minerals, drugs, and alcohol are absorbedFiber and fat slow down stomach movementDisorders related to digestion and absorption in stomach/esophagusHeartburnCaused by HCL acid in the esophagus(GERD)Painful, persistent heartburnPeptic UlcersSections of GI tract eroded by HCL and pepsinSmall intestineChemical digestionDigestive enzymesPancreatic enzymesEnzymes on wall of intestineBileMade by liver, stored in gallbladderMost important organ for absorptionHuge surface area for absorptionVilli are locatedDigestion: Accessory organsSalivary glandsMouthLiverBilePancreasDigestive enzymesProteaseDigests proteinLipaseDigests fatsProduces insulinGallbladderBileHuman Microbiome and the known benefits of the Biome and Probiotics and PrebioticsDigests fiber and other components of foodPrevents growth of harmful bacteriaProduces vitamins (vitamin K)Stimulates the immune systemHelps in normal gut developmentReleases potentially beneficial chemicals from foodWeightDiarrheaDiabetesInflammatory bowel diseaseEffect of macronutrient ratio on gut microbiomeProbiotic and PrebioticsProbioticAre microorganisms in foodPrebioticsAre substances found in food that enhance healthy bacteria growthDifference between food allergy and food intoleranceFood intolerances and AllergiesIntolerance: You cannot physically digest a food substance well and causes discomfortExample of food intolerance is milkLactose and tolerantAllergy: You have a physical reaction with a food substances and your body does not react to the body well with it, it can be dangerousExample of food allergyPeanutsDifferences between Appetite and Hunger, and what it stimulatesWhy do we want to eat?AppetitePsychological/physical desire to eat a specific food or type of foodHungerPhysiological sensation to eatSatietyPhysical feeling of being fullHungerStimulated byNervous systemBlood glucoseOther hormonesIncreases GhrelinDecreases LeptinPhysicalAppetitePsychologicalSmellsSight of foodAdvertisingMonell Chemical Senses Center5 basic tastesSweetSaltyBitterSourUmamiSmell: stimulates appetiteThe difference between simple and complex carbohydrates and know food sources of eachCarbohydratesPrimary source of energy for bodyComposed of carbon, hydrogen, and oxygen1 gram = 4 kcalsourcesmilk, coke, starchy vegetables, potatoes, breads, riceSimple CarbohydratesMonosaccharides (simple sugars)GlucoseMost abundant sugar in our dietGood energy sourceFructoseSweetest natural sugarGalactoseDisaccharidesLactoseGlucose + GalactoseSucroseGlucose + FructoseMaltoseGlucose + GlucoseFood SweetenersWhite sugar/tableMolassesBrown sugarHoneyHigh fructose corn syrupEvaporated cane juiceSugar stimulates reward centerFive basic tastesSweetSaltyBitterSourUmamiComplex Carbohydrates: Chains of GlucosePolysaccharidesStarchStorage form of glucose in plantsFood sources include grains, legumesGlycogenStorage form of glucose in animalsStored in liver and musclesFiberFiber and the recommended values of them, the important of ‘whole’ in food labels, and the health implications of fiberFiberForms the support structures of leaves, stems and plantsWe don’t have the enzymes to break it downAdequate Intake (AI)25g/day women38/day menBeans are the best source of fiberTwo Types of FiberSoluble FiberDissolves in waterDigested by bacteria in colonSources: citrus, berries, oats, beans/legumesInsoluble FiberNot soluble in waterFound in wheat brans, whole grain and vegetablesHealth implications of FibersDecreases risk for cardiovascular disease (CVD)Decreased risk of type 2 diabetesLowers serum cholesterolPromotes regular bowel movementsDecreased risk