FSHN 150:Study Guide
99 Cards in this Set
| Front | Back |
|---|---|
|
life style choices affecting health
|
smoking, alchohol consumption exercise, nutrition
|
|
nutrition affecting major diseases
|
1. fat = heart diseases
2. dietary fat, vit A, antioxidants= cancers
3. calcium = osteoporosis
4. kcal/exercise = obesity
5. sodium, calcium = hypertension
6. over weight = diabetes
|
|
40 nutrients in 6 classes
|
1. carbs
2. Fats
3. Proteins
-- macro nutrient
4. vitamins- 13
5. minerals- 21
-- micro nutrients
6. water
consume 100,000 lbs of food by the age of 65
|
|
factors influencing food choices
|
animals- if water/ exercise
Humans-
1. individual, family, society, economy, convenience, nutritional value
|
|
Hunger
|
Physiological, adaptive
ex: biologocal drive to eat, controlled by body mechanisms
foods are digested and absorbed by the small intestine
|
|
appetite
|
psychological, non- adaptive, inappropriate
controlled by external forces, like a commercial about a delicious burger, mainly is the wanting to eat because something looks good, not because your body needs it to survive
|
|
essential nutrients
|
a. required for bodily functions b. can't be synthesized adequately
c. needs to have one specific biological functions
d. omission of the nutrients leads to a decline in health
e. addition of nutrient in diet before permanent damage leads to normalization of bodily functions
-Must…
|
|
classes of nutrients
|
1. water > 60% of wt
2. carbs- simple, complex, fiber
3. lipid- (un) saturated, essential, n3
4. protein- from 20 AAs, 9 essential
5. Vitamins - 13
6. minerals - 21
|
|
Nutrients
functions
|
1. nutrients that provide calorie or kcals
2. those nutrients that are important for growth, development,
3. those nutrients that keep the bodies functions running smoothly
|
|
energy yielding macro nutrients
|
1. CHO, fat, proteins
2. units : calories
a. calorie- ht to warm 1g water 1 degree C
b. calorie= cal= kcal= 1000 cals
c. usuage- food energy is Calories or kcals
|
|
energy densities
|
1g CHO- 4 kcal
1g protein- 4 kcal
1g fat- 9 kcal
1g ALCOHOL- 7 KCAL
|
|
NUTRIENTS contd.
|
vitamins and minerals are not oxidized & yield no energy
food energy captured as ATP
|
|
Energy uses in body
|
muscular activity
metabolic reactions
heat
|
|
inter conversions of macro nutrients
|
1. CHO go to fat, protein, CHO
2. protein -- CHO, Fat
3. fat-- fat
4. alcohol -- fat
things that cannot convert
1. fat -- CHO
2. fat-- protein
|
|
nutritional status
|
how closely to optimal are nutrients dependents functions in the body
2. apps
a. individual - a students calcium status
b. a group - the nations potassium status
3. uses
a. for one nutrient - Ca & bone density
b. for several/ all nutr. - all nutr. and stunting
|
|
measuring nutritional status
|
diet intake assessment
a. diet recall - backward in time
b. diet record- forward in time
2. biochemical tests: blood, urine, tissue
3. clinical exam : anthropometry
C. nutritional assessment : interpretation of data from such measures
|
|
undernutrition/ malnutrion
|
a. frank deficiency= severe <10% of RDA'
b. marginal - 50 to 75% of RDA
2. stages
a. primary/ secondary deficiency
b. declining stores
c. abnormal functions / disruption of homeostasis
d. overt clinical symptoms
|
|
nutrition density
|
nutrition content expressed relative to kcal content
2. 2 uses
a. individual nutrient- calcium
b. all nutrients - for all nutrients in lean meat
|
|
dietary guidlines
|
identifies 2 overarching concepts
a. mainting calorie balance over time to achieve and sustain a healthy weight
b. focus on consuming nutrient dense foods and beverages
evidence based nutritional guidance
promote health, reduce risk of chronic diseases like cardio vascular disease a…
|
|
calories by age group
|
adult- alcoholic beverages \
adolescents and teens - sodas and pizzas
younger children- milk
|
|
5 primary components of diet metric
|
1. fruits and veggies = > 4.5 cups daily
2. fish = > 3.5 oz per week
3. fiber rich whole grains > 1.1 grams per 10 gram carbs
4. sodium = <1500 mg day
5. sugar sweetened beverages < 450 kcal (36 0z) week
|
|
my plate icon
|
my plate is part of larger communication based on 2010 dietary guidelines for americans
|
|
my plate
|
illustrates the 5 food groups
|
|
DRI
|
Dietary reference intake
|
|
EAR
|
estimated average requirement
a. measured experimentally
b. covers 50% of individuals
|
|
RDA -recommended dietary allowance
|
EAR + safety factor - 2 stand dev.
a. covers - 98% of individuals in a specific life stage
b. over consumption or under consumption can lead to a deficency or a toxicicty
|
|
AI- adequate intake
|
based on the standard that on dietary intakes of people that appear to be maintaining nutritional health
a. surrogate for nutrients lacking EAR/RDA
|
|
UL
|
tolerable upper intake level
a. Toxicity from supplements
b. covers -98% of individuals
-when your intake exceeds the EAR/RDA
|
|
RDA for macro nutrients
|
a. CHO 45-65% of kcal RDA: 130 g/d
1. 50% from complex CHO
2. 25 % (10%) from sugar
b. Fat 20- 35 % of kcal 44-78 g/d
c. Protein - 10 - 35 % of kcal RDA- 56 g/d
d. Fiber - 38/25 g/d
|
|
RDA summary
|
for healthy groups not individuals
b. recommendations not requirements
c. contain margin of safety
d. different for males and females, and with age
e. added amounts for pregnancy and lactation
f. RDA does not cover everyone 98 % of individuals
|
|
Food labels
|
in 2003 FDA adds trans fat
|
|
Natural
|
no artificial ingredients or preservatives minimally processed ingredients
|
|
whole food
|
1. as close to the agriculture source as possible
ex: whole- wheat flour cf white flour
- fresh - squeezed o.j. compared to canned o.j.
b. generally with max nutrient density
c. except : hi fat meat and dairy products
ex: 1% milk better for adults cf- whole milk
|
|
partitioned
|
consumption increases
1. made from components extracted from whole foods
ex: candy bar- coco, sucrose, milk
always less nutrient dense
|
|
processed foods
|
made from whole foods by processes like freezing, dehydrating, fortifying
b. can have higher or lower nut. dens.
ex: skim milk w/ vA & vD added
|
|
ancient diets
|
meat consumption increased
1) Protein
2) Fat : 4% vs 25%
3)
b. decrease in fat, refined CHO, cereal grains, dairy
c. increase in exercise
|
|
paleo diet vs. modern diet
|
proponents say eat paleo diet
instructor - were omnivores
1. can eat many different diets with different nutrients
2. little evidence to support paleo diet
|
|
MD
|
but little nutrition training in med school
|
|
RD
|
registered dietitian
|
|
MS
|
from accredited universities
|
|
MS-RD
|
espec. if not diabetics major as UG
|
|
PhD
|
research / teaching
|
|
RD cont'd
|
1.training
a. UG degree in diabetics from accredited univ.
b. compete for 12- month internship
c. pass national exam by A.N.D
types of RD
1. clinical - hospitals, private industry
2. public health - food stamps
3. food service- school lunch
|
|
digestive system
|
A.long tube with ancillary glands
b. chyme
c. muscular layers, peristalsis
d. stomach : mixing
e. small intestine: nutrient absorption enerocytes
f. large intestine : water absorption
g. residue is excreted
|
|
circulatory system
|
body fluids -
blood:plasma or serum + cells (red + white blood cells)
b. aerital blood
1) oxygenated blood to cells
2) branch - arterioles - capillaries
C. lymph or extracellular fluid
1) fluid portion of blood
2)
|
|
Circulatory system
|
2. transport order
a. gut lumen to liver
1) across enterocytes
2) hepatic portal blood
a) venous (decrease o2) but nutrient rich
b) liver
b. liver
1. extracts and stores some nutrients
2. passes rest to heat
|
|
circulatory system cont'd
|
c. heart
1) pumps -- lungs, where CO2 expired & O2 inhaled
2) back to heart
3) left ventricle pumps to res of body via arteries
|
|
hormonal system : endocrine gland s
|
1. secrete hormones
a. in response to exteranl stimulus - like food in the gut
b. into blood
2. at target tissues
1. evoke adaptive response to stimulus - stores -- food C as fat
|
|
hormonal system: endocrine system
|
ex : endocrine pancreas
a. Insulin
1) released w/ increase blood glucose after meal
2. causes cells to remove and store glucose
b. glucagon
1) releases w/ decrease in blood glucose after fast
2. causes cells to breakdown glycogen, making glucose availible
|
|
GI exocrine glands
|
1. secretes digestive proteins
a. also in response to external stimulus eg. food in gut
b. but into a tissue duct
|
|
Carb types
|
Monosaccharides ,
disaccharides
|
|
monosaccarides
|
single sugars w/ diffrnt
glucose, fructose, galactose
-starches + fibers
|
|
dissaccradies
|
2 sugars linked together
1. sucrose- glucose + fructose
2. maltose- glucose + glucose
3. lactose - glucose + galactose
|
|
complex CHO
|
A. starch
1. polysaccharide => polymer of many glucose, covalently linked
2) branched
3) very digestible for humans
B. fiber : cellulose
1. polysaccharide
2. not branched
3) indigestible to humans 4) partially fermented by colon bacteria
|
|
glycogen
|
Animals
chemically similar to plant starch but more highly branched
b. storage form of glucose in animals, made when in fed state
not alot of glycogen in diet
|
|
CHO
|
uses of CHO
for energy in all tissues
b. espec. CNS ( brain) only oxidizes glucose
3. all dietary CHO-- blood glucose
4. either oxidizes glucose or stores it
Oxidizes if ATP is low or stores it in liver muscle
a. as glycogen
b. which is split back to glucose if needed
|
|
CHO in diet
|
digestability in human gut
1.types: cellulose, hemicellulose, pectin, lignin, gums, mucilages
2. partially fermented by colonic bacteria
a. --> volatile fatty acids VFA
b. polygastricts (cows) : up arrow ^ energy source
c. Humans -- gas
|
|
Soluble vs insoluble
|
ex: soluable in water
1) pectins, hemicellulose - oat bran
2) lower blood cholesterol and slow glucose absorbtion
B. in-soluable
1) cellulose, hemicellulose - wheat germ, celery
2) soften poop to prevent constipation
c. plants foods usually combine sol + insol fiber
2. Older : crud…
|
|
prop. of fiber : binding in gut
|
1. water
a. Soften fecal mass
1) constipation, hemorrhoids, diverticulosis
2) colon cancer
b) incrsd fullness -- decrease kcal intake
2. cholesterol
a. decrease blood chol-- decrease heart disease
b. mechanisms in gut
1)
|
|
CHO
|
glucose - slows absorbtion, which benefits diabetics
4. Toxins
A) from plant foods
b) bound and excreted
5. minerals
a) some bound and excreted
b) decrease in bioavailability -- deficiency
D. AI for fiber
1. U.S. average : 12 g/D
2. DRIs : 25- 38 g/d
3. from DG plant intake
|
|
Enzymes
|
a. Protein catalyst
b. Specificity
1) lock and key model
2) ex Amylase works only on starch
C. Cannot absorb enzymes as protein, must digest first
|
|
CHO digestion
|
Cells use glucose only mono-, di and poly
B. digestion mouth : salivary amylase -- dextrins
2. (stomach inactive in CHO digestion )
3. Small intestine
a. Pancreatic amylase
1) enters via pancreatic duct
2) continues digestion of starch --dextrins -- dissach
b. enterocytes : disacha…
|
|
liver fx in CHO metabolism
|
a. converts fructose, galactose -- glucose
b. Fate of glucose
1. Fasted state : oxidation to ATP
2. fed state - stored as glycogen, fat
a. glycogen
1) polymerized storage form glucose
2. liver, skeletal muscle
b. FAt
1) once glycogen stores are full
2) glucose -- 2-C units routed…
|
|
glucose to ATP
|
A. glucose C-C bonds contain potential energy
b. When bonds are broken, Energy is...
1. capture as ATP - 50% - used as needed to power metabolic reactions
2. released as heat
c. overall: glucose + oxygen -- ATP + CO2
D. If
1. anaerobic ( decrease O2 ) then
a. small amounts of ATP
…
|
|
Fuel sources for body
|
Glucose -
from glycogen stores in liver, muscles
1. 12 hour supply
2. when gone, exhaustion
b. from protein in muscle, liver, other tissues
1. protein -- AA-- converted to glucose
2. weakens muscles, which eventually -- death
|
|
fuel sources in body cont.
|
diet CHO uses glycogen, protein
a. stimulates insulin release, which blocks glycogen, protein breakdown -- protein sparing action of CHO
b. provides E for CNS
|
|
fuel cont.
|
3. pancreas controls blood glucose
a. endocrine portion -- released via blood to all tissues
b. fed state -- insulin release - anabolic
1) increase glucose uptake in most cells
2) increase glycogen synthesis by liver and muscle
c. fasted state- glucagon release - catabolic
1) increa…
|
|
Fuel con't
|
B. Fat
1. used for energy along with glucose
a. in all tissues except CNS
b. especially in exercising muscle
2. cannot be converted to glucose, unlike glycogen
-- catabolized to 2- C units, then oxidized
3. Diet macronutrients block breakdown of body fat
|
|
CHO in foods
|
a. flesh foods
1. dairy- milk, yogurt, cheese
2. meat, poultry, fish
B. Plant foods
1. vegetables
a. mix of simple CHO + starch + fiber
b. Variation in starch content, lots in corn, not a whole lot in lettuce
2. fruits
a. mix of simple CHO ( 1 fructose ) + fiber
3. cereal grains …
|
|
Simple CHO in foods
|
sources of diluted sugars
1. vegetables, fruits, cereals
2. better nutrl. cf concentrated sugars
a. dilution-- decrease E density ie decrease kcal
b. increase nutrient density - vitamins, minerals, phyto- chemicals
c.increase fiber content
d. recall DG/ DRIs incrsed complex CHO, who…
|
|
simple CHO cont.
|
sources of conc. sugars
1. types
a. whole foods
1) honey - glucose & fructose ( unlinked)
2) sugar cane/ beets
a) incrs. fiber -- hard to eat
b) dcrs. other nutrients
|
|
Partitioned foods or refined
|
1) from cane sugar / beets
a) purified sugar
1. not cytotoxic
2. but dcrs. nutrient density
b) molasses
1. syrup residue from sugar cane extraction
2. does have dcrs (iron)
C) brown sugar sugar + molasses
|
|
simple CHO cont.
|
corn starch
|
|
fructose vs. sugar
|
a. pitched as more healthy in the past
b. much sweeter then sucrose
c. but not healthy as sugar
|
|
refining CHO
|
A. cereal grain kernel
germ, bran layers are nutrient dense
B. Milling
1. remove germ, bran
2. -- lose iron, vb1, vb2, vb3, others
3. -- nutrient deficiencies if a major food in the diet
4. exp
a. asia : white rice, -- vb1-- beri beri
b. US/Europe white bread
-- -fe, vb1, vb2, vb…
|
|
hypoglycemia
|
Low blood sugar
1. reactive
hypoglycemia
a. common, mild, occasional
b. symptoms- feel shaky, heart races, sweat
c. incrs CHO meal-- too much insulin-- temp. decrs blood glucose
d. treatment
1) eat CHO, or dont eat and wait 15 min
enzymes activated that break down glycogen
|
|
spontaneous hypoglycemia
|
a. rare
b. same symptoms, but w/ seizures, unconsciousness
c. excess insulin produced-- chronic lo blood glucose
d. usually caused by pancreatic tumor
|
|
hyperglycemia (diabetes)
|
High blood sugar
2. 2 types
a. juvenile onset - type 1
1) less common, more serious
2) insulin repairing
a) pancreatic beta cells fail
b) -- insulin replacement therapy
B. adult onset
1) insulin independent
a) pancrease makes adequate insulin
b) tissues become insulin resilliant…
|
|
hypoglycemia
cont/
|
2) obesity linked
a) accumulation of fat associated w/ insulin resistant
b) if loose weight, symptoms dissappear
3) pancreas
a) over secretes insulin for decades
b) eventually fails
; then insulin replacment required
3) major killer if uncontrolled : heart disease, stroke, blindnes…
|
|
lipids ( fatty acids )
|
structural categories
1. saturated
a. all C-C bonds are single bonds
b. typically 16 or 18 C
c. 1 from flesh foods
2. unsaturated
a. >= C=C double bonds
b. typically 18 - 20 C
C. Types
1) monosaturated 1 double bond
2) polysaturated >= 2 double bonds
|
|
triglycerides
|
structure : glycerol + 3 FAs
2. Food TGs
a. fats: solid at RT bec incrs satd FAs -lard
b. oils : liquid at RT bec incrs unsatd FAs -corn oil
3. function: E repository
B. phospholipids PLs 3% of lipids
1. structure
a. glycerol + 2FAs
b. 3rd C: phosphate + N-containing base
2. fx: …
|
|
sterols
|
Cholesterol
1. structure: 4 fused rings
2. Source
a. from flesh foods - not from plants
b. liver can synthesize from glucose or fatty acids
3. functions
a. membranes fluidity
b. synthesis of sex hormones lestosterone, estrogen
c. vitamin D
d. bile synthesize
|
|
FAs of all 3 classes
|
1. all esterfied with fatty acids
2. individual FAs vary in
a. Chain length
b. unsaturation
1) saturated FAs from diet or liver
2) unsaturated fatty acids
a) diet
b) more unsatd the diet, the more unsatd the tissue
|
|
trans fatty acids
|
1. side production from production of partially hydrogenated oils
2. much in the news
3. banned in some US cities
4. atherogenic in animal/ cell modes
|
|
Function of fat in the body
|
A. in body
1. E stores for starvation - partial or incomplete
2. E substrate for exercising muscle
3. protective layer
a. under skin -- temperature insulation
b. around organs -- shock protection
c. around cells in membranes
|
|
functions of fat in the body
|
4. fat soluable nutrients
-body is 70% water
b. fat- soluable nutrient
1) must be transported to body via aqueous blood
2) located in fatty portion of tissues
5. substrate for eicosanoids
B. in foods
1. source of fat soluble nutrients
a. EFA - 18: 2= linoleate , 18:3 linoleate \
…
|
|
eicosanoids
|
1. long- chain PUFA- poly unsaturated fatty acid
2. with many biological effects
a. circulatory system
1) blood pressure via smooth muscle effects
2) blood clotting via platelets
a. circulatory system
b. GI tract sm muscle contrations
c. lungs : dilation/ constriction of airways
d…
|
|
cycoolxygenase
|
uses either n-3 or n-6 FA - longer chain metabolites called eicosanoids with opposing effect
b. n-6 metabolites
1) source of arachidonoids
a) tissue
b) diet lipids
|
|
U.S.intake for dietary fat
|
a. required vs consumed
1. require only 3% kcal as EFA
recall EFA are lionelic
2. consumed US eats 35- 45% kcal from fat
B. so americans eat
1. much more fat
2. too much saturated fat -- heart disease
|
|
relation of diet and blood lipids to cardiovascular disease
|
a. diet lipids vs. blood lipids
1. diet fat is 95 % TG and 3% C
B. 1 risk factor for heart disease
1. higher blood cholesterol
2. not higher blood TGS
|
|
Relation of diet fat to blood cholesterol
|
1. 90% of americans
a. diet TGs drive blood C
b. should limit diet TGs intake
2. 10 % americans
a. diet TGs and diet C both affect blood cholesterol
|
|
Digestion and absorbtion of dietary lipids
|
1. fats are hydrophobic and enzymes are hydrophyllic
2. fats transported on 4 lipoporoteins
3. fats in stomach-> enterogatrone --> lower stomach motility --> slower emptying and increase satiety
|
|
digestion in Hut lumen
|
a. W/O bile fat -> oil slick in stomach
b. composition : cholesterol, AAs, Lecithin
C. synthesized 24/7
d. stored between meals in gall bladder
e. fatty meal- released into small intestine
f. emulsifies fat--> smaller " micelles " soap like effect
g. after fat is digested / absorbed…
|
|
dietary triglycerides
|
cannot cross membranes as such, so cant go from gut lumen --> enterocytes --> blood
2) must be broken down 1st to building block molecules
3) once across membrane, are reassembled
b. dietary TGs
1) --> monoglyceride + 2 FAs
2) by 2 lipase
a) lingual phase
1) from salivary glands
2…
|
|
reassembling enterocytes
|
1 short chain FAs (<10 C) traverse enterocytes & are transported in blood on albumin to liver
2. most FAs
a. re-esterfied to lipids
1) monoglyceride w/2 FAs-- TG
2) lysolecithin- w/1 FA -- PLs
3) some C w/1 FA-- CE
b) reasssembled lipids combine w/ proteins and yield chylomicrons
1…
|
|
chylomicrons
|
carry diet fat via lymph- blood- tissues
LPL- lipo protein lipase
1) anchored on inside of blood vessel, extending into blood
2) remove dietary TGs from passing CMs
cells take up as FAs + diglycerides, then are reassembled as TG
b)
|
|
VLDL
|
very low density lipo protein
a) liver uses XS macro nutrient carbon to synthesis TG and cholesterol
b) liver combines TG + chol W/ CM remnant --> VLDL
c) liver also synthesizes HDL
|
|
LDL
|
Low densiy lipo protein
1. high in cholesterol content
b. delivers cholesterol, both diet derived and denovo, to rest of body
delivers cholesterol to cells
|
|
HDL
|
high density lipo protein
a. synth. by live from CM remnant , along with VLDL
b. released into blood for circulation to rest of body
c. removes cholesterol and transports back to liver for excretion in bile
|
FSHN 150:Study Guide