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NUTR 202: EXAM 1
How do we define nutrition? |
Interaction of nutrients and the body's function and health |
Nutrient |
Substance the body requires for energy, regulation of body processes, and structure |
Essential Nutrient |
Must be acquired through diet (Body is unable to make an adequate amount) |
Non essential nutrient |
Can be made in adequate amounts by the body |
Calorie |
scientific unit to measure energy (actually kilocalories in body) |
Carbs provide ___ kcal/gram |
4 kcal per gram |
Fat provides ___ kcal per gram |
9 kcal per gram |
Protein provides ___ kcal per gram |
4 kcal per gram |
Primary function of carbs |
Energy |
Primary function of fats |
Energy, structure, and regulation |
Primary function of proteins |
Repair, growth, and maintenance of tissues |
Carbs are composed of (what atoms)? |
Oxygen, carbon, and hydrogen |
Fats are composed of (what atoms)? |
Oxygen, carbon, and twice as many hydrogens |
Proteins are composed of (what atoms)? |
Oxygen, carbon, hydrogen, and NITROGEN |
Examples of fats |
Sterols, triglycerides, phospholipids |
Examples of carbs |
Sugars, starches, fiber |
Metabolism |
Biochemical activity that occurs in cells, releasing energy from nutrients or using energy to create other substances such as proteins |
Function of Vitamins and Minerals |
Help macronutrients release their energy
Can also provide structure (calcium in bones) |
2 types of vitamins |
Fat soluble and water soluble |
Are vitamins organic or inorganic? |
Organic |
Are minerals organic or inorganic? |
Inorganic |
What are the 2 groups of minerals? |
Macromineral (more than 100mg/day)
Micromineral (less than 100mg/day) |
Electrolyte |
Macromineral that assumes a charge when dissolved in water
sodium, chlorine, and potassium |
Alcohol provides ___ kcal per gram |
7 kcal per gram |
Malnutrition |
Poor nutrition status; imbalance of nutrients in the body |
Undernutrition |
Inadequate amounts of specific nutrients |
Overnutrition |
Excess of a specific nutrient |
Examples of diseases linked to nutrition |
Osteoporosis, diverticulosis, diabetes, heart disease, obesity, cancer |
4 of the top 10 killers linked to diet are: |
Heart disease, cancer, stroke, diabetes |
4 of the top 10 killers linked to diet are: |
Heart disease, cancer, stroke, diabetes |
Causes of undernutrition |
Pregnancy, lactating, women and children have increased requirements due to growth
overpopulation, limited access to food, and civil conflict |
Fortified foods |
Foods with nutrients added to them |
Enriched foods |
Nutrients added back into foods after processing |
Original purpose of RDAs |
Set at a specific level to maintain health and prevent deficiencies |
EAR |
Estimated Average Requirement |
AI |
Adequate Intake |
UL |
Tolerable Upper Intake Level |
What is EER |
Estimated Energy Requirement
How many calories a person should consume in a day
|
What is AMDR |
Acceptable Macronutrient Distribution Range
Daily amount of calories from carbs, fats, and proteins |
AMDR for Protein |
10-35% |
AMDR for carbs |
45-65% |
AMDR for fat |
20-35% |
What does MyPlate do? |
Daily plan for food intake
Emphasizes variety, moderation, and balance |
3 Different types of claims on food labels |
Health claims
Nutrient content claims
Structure/Function claims |
Health claims |
Statement about product that links an ingredient/nutrient to reduced risk of disease |
Nutrient content claim |
Describes the level of a nutrient in a food |
Structure/Function Claim |
Describes association between a nutrient and food component and the structure or function of the body |
What defines a simple carb? |
Less than 10 monosaccharide units |
What defines a complex carb? |
More than 10 monosaccharide units |
List monosaccharides |
Glucose
Fructose
Galactose |
List Disaccharides |
Sucrose
Maltose
Galactose |
What is Lactose made up of? |
Galactose and Glucose |
What is Sucrose made up of? |
Glucose and Fructose |
What is Maltose made up of? |
Glucose and Glucose |
Storage form of carbs found in the muscle and liver of animals |
Glycogen |
Minimum carb intake to spare protein and avoid ketosis |
130g/day |
Gluconeogenesis |
Synthesis of a new glucose from a non-carb source |
Fats, carbs, and proteins can be broken down into a compound called ___ |
Acetyl CoA |
Chemical to fully breakdown fats, this chemical is needed |
Oxaloacetate |
Normal blood glucose levels |
70-99 mg/dL |
Glycemic Inex |
Strictly a comparison of individual foods, not a mixture of foods |
Glycemic load |
Low glycemic index foods believed to help with weight loss |
Diabetes Mellitus |
Inability of thew body to regulate blood glucose levels within normal limits |
Type 1 Diabetes |
Autoimmune disease where the body attacks cells in pancreas and prevent insulin production |
Type 2 Diabetes |
Insulin resistance
90% of all cases |
Gestational Diabetes |
Occurs in women during pregnancy
Can cause high birth weight, illness/death, higher chance of DM later in life, and low glucose levels after delivery |
What races have a higher susceptibility towards gestational diabetes? |
Native Americans and Hispanics |
Fiber is mostly composed of |
polysaccharides |
2 types of fiber: |
Soluble and Insoluble |
Soluble fiber: |
Jelly-like material that acts like cement in plants
Binds to bile in lower intestine
Can lower LDL
|
Insoluble Fiber: |
May soften stools and accelerate GI tract
Cereals and whole grains |
Overall health benefits of fiber |
Bowel regularity
Hemorrhoids
Diverticulosis
Reduced Heart Disease
Improves blood glucose levels |
Resistant Starch |
Starch escapes digestion but isnt classified as dietary fiber |
Which resistant starches improve gut health? |
R2 and R3 |
R1 resistant starch |
Most non-digestible
Found in seeds, unprocessed whole grains, and legumes |
R2 Resistant starch |
Granular; found in uncooked potatoes and green banana flowers |
R3 reistant starch |
Created by cooking then rapidly cooling high starch foods |
R4 resistant starch |
Chemically synthesized |
Overconsumption of fiber can cause decreased absorption of what minerals? |
Calcium, copper, zinc, iron |
Definition of a lipid |
Substances that are insoluble in water, but soluble, but soluble in organic solvents such as ether, acetone, and chloroform |
Variety of lipids that influence human health |
Fatty acids
Triglycerides
Phospholipids
Sterols such as cholesterol |
Carboxyl fatty acids are hydro(philic or phobic? |
Hydrophilic |
Mathyl fatty acids are hydro(philic or phobic?) |
Hydrophobic |
What is Linoleic acid? |
Omega-6 |
What is Linolenic acid? |
Omega-3 |
What is the primary form of lipid found in food and in the body? |
Triglyceride |
Examples of sterols that are vital to health and basic metabolic functions |
Testosterone, estrogen, vitamin D |
Daily recommend amount of cholesterol |
300mg |
Chylomicrons |
Lipoproteins that transport fats to the liver |
VLDLs |
transport triglycerides to tissues |
LDLs |
Deliver cholesterols to tissues |
HDLs |
Remove excess cholesterol from cells and take them to the lover for breakdown and elimination |