86 Cards in this Set
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Epithelial Tissue
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Lines the outside surfaces and external passages
Secretes, excretes, absorbs
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Connective Tissue
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Supports and protects, holds structures together
Stores fat, makes blood cells
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Muscle Tissue
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Enables movement
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Nervous Tissue
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Transports nerve impulses
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Digestion
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Chemical breakdown of foods to basic chemical constituents (nutrients)
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Absorption
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Transfer of nutrients into (and across) small intestinal cells
Packaging of nutrients
Release into blood or nymph
Note iron and status
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Enzymes
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Large protein molecules that facilitate specific chemical reactions, i.e., a catalyst
High specificity
Not altered by reactions
Often named after substrate but with "ase" suffix
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Protein Substrate
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Enzyme - Protease
Product - Amino Acid
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Lipid Substrate
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Enzyme - Lipase
Product - Fatty Acid
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Amylose Substrate (CHO)
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Enzyme - Amylase
Product - Sugars
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Lactose Substrate
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Enzyme - Lactase
Product - Glucose and Galactose
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Bile
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Essential for fat digestion
Not an enzyme but an emulsifier
Made by liver, secretes in small intestine, and stored in gall bladder
Contains high levels of cholesterol
95-98% reabsorbed in small and large intestine
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Diffusion (Passive Absorption)
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Down concentration gradient (fat, water, some minerals)
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Facilitated Diffusion
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Requires "carrier" proteins (fructose)
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Active Transport
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Energy required
Movement of a substance against its concentration gradient
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Phagocytosis
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Cellular process of engulfing solid particles by the cell membrane
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Pinocytosis
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In cellular biology, pinocytosis is a form of endocytosis in which small particles are brought into the cell suspended within small vesicles that subsequently fuse with lysosomes to hydrolyze, or to break down, the particles.
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Peristalsis
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Rhythmic contraction of muscles in digestive system in order to pass food through
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Chyme
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Semifluid mass of partly digested food expelled by the stomach into the small intestine
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Denaturation
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Food is deliberately denatured when a substance, known as a denaturant, is added to render the food unpleasant to consume or poisonous.
First step of protein digestion
Unravels proteins
Denaturation Proteases - Hydrochloric acid
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Bicarbonate
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Base of pancreatic juice
Neutralizes stomach acid (HCL - Hydrochloric Acid)
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Portal Vein
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Where all the nutrients are dumped
Dumped where?
Liver
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Glycogen
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Secondary long-term energy storage in animal and fung
Glycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue.
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Stomach
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Secretes protein-digesting enzymes
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Nutrition
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Science of food, the nutrients, and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the [human] organism ingests, digests, absorbs, transports, utilizes, and excretes food substances
Relationships between man an…
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Omnivore
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Omnivores are species that eat both plants and animals as their primary food source.
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Hunter Gatherers
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Ate a large variety of foods
Efficient energy storage
Hungry every 4-6 hours
Attracted to sweet, fatty, or salty foods
Appetite triggered by sight, smell, and taste
Active, therefore, higher caloric intake, and better use of nutrients
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Bushmen Food Choices
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85 plants, including
6 berries
13 fruits
29 roots and tubers
nuts, seeds, and leaves
54 animals
(rabbit, deer, birds, reptiles)
insects
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Contrast Diets
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H/G consumed more protein - provided more energy to make up for lack of carbs
More plant foods
More H/G fat, but it is healthy fat
H/G fiber came from plant foods
H/G ate more unsaturated fat than we do
H/G ate very little sugar
H/G ate more carbs
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Saturated Fat
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The bad kind of fat
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Implications for Modern Diets
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Increase
Whole (minimally processed) plant foods
Fiber (twice as much)
Variety of foods
Exercise
Healthy Fats - Omega 3 and monounsaturated fats
Decrease
Saturated fat and sodium
Processed foods
Refined grains and SUGARS
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Eat, Drink and Weigh Less Nine Turning Points
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Eat lots of vegetables
Say yes to good fats
Upgrade your carbohydrates
Choose healthy proteins (lower fat)
Stay hydrated
Drink alcohol in moderation (optional)
Take a multivitamin daily
Move more
Eat mindfully all day long
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Nutrient
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Specific substance that must be taken into the body in sufficient quantities to meet the body's needs
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Essential Nutrient
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Required preformed; body cannot make it or cannot make enough to meet body's needs
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Nonessential Nutrient
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Body can make IF raw materials are available
Body needs both essential and nonessential nutrients to function
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Nutrient Classes
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Water (H2O)
Carbohydrates (CHO)
Protein (Pro)
Lipid (Fat)
Vitamins (Vit)
Minerals (Min)
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Oxidation (aerobic) of organic compounds
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(CHO, Pro, Fat) ---O2--> CO2 + H2O + Energy
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Direct Calorimetry
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Measuring the heat (energy)
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Indirect Calorimetry
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Measuring the CO2 and O2 and "deriving" the energy
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Calories / Gram
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Carbohydrates - 4
Protein - 4
Fat - 9
Alcohol (EtOH) - 7
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Nutrients that Provide Energy
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Most carbohydrates
Proteins
Most lipids (fats)
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Phytochemicals (plant)
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Only studied a few of 1,000's
Associated with
-Decreased Cardiovascular Disease and Cancer Risk
-Decreased infections
-Increased immune function
Examples - Flavonoids, carotenoids (>600), isoflavones, plant sterols
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Nutrient Based Diet Evaluation Tool
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What body needs; adequate or optimal?
(Bean-counting nutrients)
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Food Based Diet Evaluation Tool
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What we eat (less accurate but easier to use)
Based on average nutrient content of different food groups and number of servings needed
May be better at capturing beneficial non-nutrients
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Undernutrition
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Decline in body functions associated with a decline in nutrient status. Wish iron deficiency, iron-containing proteins and in turn oxygen supply to body tissues is reduced. This then leads to clinical symptoms, such as fatigue upon exertion
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Desirable Nutrition
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Adequate stores of nutrients
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Overnutrition
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Toxic damage to the body. In iron toxicity, liver cells in particular are affected
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Dietary Reference Intakes (DRI)
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Nutrient intake suggested by the Food and Nutrition Board of the National Academy of Sciences for the maintenance or optimization of health for people in the US and Canada, 1st created in WWII
Not a requirement (amount of nutrient an individual needs to avoid a deficiency)
If enough inf…
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Estimated Average Requirement (EAR)
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Meets the needs of 50% of individuals
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Recommended Dietary Allowance (RDA)
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Based on EAR and population variation
Implies "optimum" for 98% of the population
Being below the RDA does not mean you're deficient
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Adequate Intake (AI)
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Safe, adequate level
Not enough info to make a call on RDA
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Tolerable Upper Intake Level (UL)
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Upper safe limit
Addresses toxicity / upper safe limit
Point at which the risk of toxicity increases
Concerned with this when you're taking supplements
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More on DRI
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Has ample safety margins (not minimums)
Varies by age, gender, pregnancy, lactation
Met by eating a wide variety of foods over 3-7 days
Focus on "optimizing" health and minimizing risk of chronic disease
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Nutrient Density
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Nutrient content relative to energy content
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Low Nutrient Density
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Low in nutrients but high in calories, e.g., donuts, soda, bacon, candy
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High Nutrient Density
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High in nutrients, lower in calories, e.g., fruits, whole grains, lean means, vegetables, legumes, low fat dairy
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Energy Density
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Calories versus weight of food
Low Energy Density contributes to satiety (fullness)
Low ED = Fruits and Vegetables
Look at table "Energy Density of Common Foods (Listed in Relative Order)
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Dietary Guidelines for Americans
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Target healthy Americans 2 years or older
Nutritious diet to promote health AND reduce risk of chronic diseases
Type 2 diabetes, CVD, obesity, osteoporosis, some cancers...
Meet nutrient needs through food
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Balancing Calories to Manage Weight
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Reduce daily sodium to less than 2300 mg
Consume less than 10% calories from saturated fat and replace with mono and polyunsaturated fats
Consume less than 300 mg/d cholesterol
Keep trans fat as low as possible
Reduce calories from solid fats and added sugars
Limit refined grains esp…
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Food and Nutrients to Increase
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Vegetables and fruits
Vegetable variety - dark-green, red, orange, and beans/peas
At least 1/2 grains should be whole
Fat-free or low-fat dairy products
Variety of protein foods (animal and plant)
Amount and variety of seafood (insane to say this because the oceans are collapsing)
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Physical Activity (18-64 years)
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Avoid inactivity
150 minutes a week moderate-intensity or 75 minutes vigorous intensity aerobic activity
At least 10 per bout
300-150 minutes a week moderate or vigorous for extensive health benefits
Include muscle strengthening 2 or more days
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Intensity (relative scale)
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Moderate intensity = 5-6 on 0-10 scale of exertion
45-64% aerobic capacity
Vigorous Intensity 7-8
65-84% capacity
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Food Safety
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To avoid microbial foodborne illness:
Clean hands, kitchen surfaces and fruits/vegetables
Separate raw, cooked and ready-to-eat foods
Cook foods adequately to kill microorganisms
Refrigerate and defrost foods promptly and properly
Avoid: unpasteurized milk products and juices; raw or…
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DRI Influence on New DG
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12 caloric "situations
-Gender, age, activity level
Given situation- what pattern of food intake needed to meet DRI and DG?
-Using typical dietary patterns as starting point
-Based on leanest choices
Whole grains, types of F/V
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Subgroup 1: dark green vegetable
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Broccoli
Spinach
Most greens- spinach, collards, turnip greens, kale, beet, mustard greens
Green leaf and romaine lettuce
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Subgroup 2: Orange Vegetables
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Carrots
Sweet potatoes
Winter squash
Pumpkin
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Subgroup 3: Legumes
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Dry beans and peas such as
-Chickpeas
-Pinto beans
-Kidney beans
-Black beans
-Garbanzo beans
-Soybeans
-Split peas
-Lentils
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Whole Grains
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Whole wheat
Whole oats/oatmeal
Whole-grain corn
Popcorn
Brown and wild rice
Whole rye
Whole-grain
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Energy/Calorie Components
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Energy Needs = Essential E + Extra
Energy Needs - Calories to maintain weight
Essential E - Minimal calories needed to meet nutrient standards
Extra - Discretionary Calories - what's left after meeting nutrient needs through MOST nutrient dense choices i.e., leanest
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Energy/Calorie Components (cont'd)
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Discretionary calories from
-added fats
-added sugars AND
-EXTRA calories from higher caloric choices
DC estimaged to be 260-360 calories/D
---MINIMAL for most people
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Options..
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Ear "really" healthy and have few discretionary calories
Eat "normal" and have extra calories AND inadequate nutrient intake
Increase activity, make healthy choices and have additional discretionary calories
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Assessment of Nutrition Status
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Dietary analysis only one part
-Nutrients eaten but not necessarily absorbed
-Don't know if intake meets YOUR requirements
Anthropometrics (height, weight, % body fat)
Biochemical (blood values)
Clinical
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Food Labels
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Product Label
Nutrition Facts Labels
-Required if cross state lines or nutrition claim made
-Move to label meats and restaurant menus
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Product Label
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Name of product
Name and address of manufacturer
Net contents by weight, measure, or count
Ingredients (in "ordinary" language) in descending order by weight
NEW - country of origin (COLA)
Not GMO (Genetically Modified) and usually not if Irradiated
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Whole Grain if 1st ingredient..
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Brown Rice - oatmeal
Bulgur - popcorn
Graham flour - pearl barley
Whole grain corn - whole oats
Whole rye - Whole wheat
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Nutrition Facts Label
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Standardized serving size in common household and metric measures
Number of servings per package and
For each serving...+/- 10%
Total food energy (kcals)
Energy (kcals) from fat
Grams fat, sat fat and trans fat; mg of cholesterol
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Nutrition Facts Label (cont'd)
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Sodium (mg)
CHO (grams)
Fiber and sugars (grams)
Protein (grams)
For fat through protein and Vits A, C, Calcium and Iron also give percent of Daily Values per serving
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Daily Values (DV)
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Standard is 2000 kcals per day
DV includes....
Reference Daily Intakes (RDI) - from an old RDA; generally highest value for a nutrient
Daily Reference Values (DRV) - for nutrients not in RDI, e.g., fat, fiber, etc.
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Allowed Health Messages
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Controlled so only 11 legally permitted
If food high in calcium can related to osteoporosis
If low in sodium...hypertension
If low in fat...cancer
If low in sat fat, fat, and cholesterol...heart disease
If grains, fruits, vegetables and a good source of fiber (and low in fat)...cance…
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Allowed Health Messages (cont'd)
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High in Folate...certain birth defects
9. Oatmeal and heart disease, e.g., Quaker Oats
10. Plant sterol and/or stanol esters and CVD (if low in sat fat, etc.)
11. Potassium reduced risk of stroke (low in sodium, fat, etc.)
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Kidneys
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Fluid balance, Liquid management, electrolytes, sodium etc.
Produce urine
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Nutrient Storage Systems
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Adipose Tissue (fat) 70-100,000 calories
-some fat stored in muscle, too
Glycogen (CHO) in liver (400kcals, 1000kcals in muscle)
Minerals - mostly in bone
Vitamins - mostly liver and adipose
Protein - not stored- can access protein from muscle
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Pancreas
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Produces bicarbonate and neutralizes stomach acids (HCL)
HCL = Hydrochloric Acid
Secretes digestive enzymes - Proteases, Lipases, and Amylase
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Epinephrine
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Substrate
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lactic acid
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FSHN 150:Study Guide