What are the top three leading causes of death?
Heart disease, stroke, and cancer
What factor influences the top three leading causes of death?
Obesity
What does it mean by Macronutrient?
Foods needed in GRAM amounts.
What does it mean by Micronutrient?
Foods needed in microgram or milligram amounts.
Name the macronutrients:
Carbohydrates, Lipids, and Proteins
Name the micronutrients:
Vitamins, minerals, and Water
Calories per gram that each macronutrient contains:
Protein: 4 kcal/g
Carbs: 4 kcal/g
Lipids: 9 kcal/g
How do you measure energy?
# grams of carbs, protein, or lipids X # kcal/g = _____
What are the 6 classes of nutrients?
Carbohydrates, Protein, Lipids, Vitamins, Minerals, Water
What is the function of carbohydrates?
Energy Source
What is the function of protein?
energy, body structure, and regulate body processes
What is the function of lipids?
energy, body structure, and regulate body processes
What is the function of vitamins?
regulate body processes and help chemical reactions
What is the function of minerals?
body structure (e.g. calcium for bone) and regulate body processes
What is the function of water?
lubricant for joints (structure), regulate body temp, transporter for the body--blood and waste (urine)
Principles of a healthy diet:
Variety, balance, and moderation, nutrient density, energy density
What is the "Continuum of Nutrition Status?
UNDERNUTRITION --
subclinical
biochemical evidence *deficiency symptoms
DESIRABLE NUTRITION --
body tissues have enough
proper functioning
OVERNUTRITION --
too much consumption
too many calories (most common)
What is Nutrient Density?
The number of nutrients in a food compared to the number of calories (good!)
What is Energy Density?
The number of calories compared to the gram weight of the food. --affect kcal intake --high energy density is bad.
Risk of consuming too much saturated fat and choloesterol:
Too much sat. fat, trans. fat, & cholesterol increases blood chol/lipid levels & increases risk of heart disease.
Risk of consuming too much sodium:
High sodium intake increases risk of high BP (hypertension). High BP increases risk of: stroke, heart failure and kidney failure.
What influences what we eat?
flavor, texture, appearance
education/income
availability of foods
food costs
health & nutrition
lifestyle
routines/habits
customs/culture
social network
psychological factors (anxiety)
What are the key recommendations of the Dietary Guidelines for Americans?
1) prevent or reduce overweight & obesity through improved eating & physical activity
2) control total kcal intake to manage weight
3) increase physical activity & decrease sendentary behaviors
4) maintain kcal balance in each stage of life
MyPlate--pupose
replaces MyPyramid
MyPlate--information provided and what it is based on:
number of servings from each food group based on calorie needs of (1) age, (2) weight, (3) gender, and (4) activity level.
MyPlate--information provided and what it is based on:
translates nutrition advice of DG using the image of a plate to convey nutritional recommendations to the public.
MyPlate--food groups
choose low-fat & fat-free items, include plant sources of proteins, incorporate dark green veg & vit C-rich fruits, choose whole grains, include plant oils daily & fish oils at least twice weekly
MyPlate--portions and size
veg--measure in cups
fruits--measure in cups
grains measured in ounces
meats measured in ounces
Define fortified:
adding nutrients not normally present
Define enriched:
replacing nutrients lost in processing
Daily values: what are they?
amount of nutrients in a food as a percentage of the daily value recommended for a 2000 kcal diet. --simple standard for all consumers --may be an over/under est. (pregnancy, children)
Define enzymes:
proteins that speed up the rate of chemical reactions but are not altered in the process.
Two processes of digestion and examples:
1) Mechanical (physical)--(a) chewing (b) muscular contractions
2) Chemical--(a) enzymes (b) hydrolysis
Understand absorption and the main site for it:
When nutrients enter the cells of the GI tract and enter the BLOOD or LYMPH.
What two systems control the GI tract?
(1) Vascular system: network of veins & arteries--transport nutrients to tissues.
(2) Lymphatic system: network of vessels that carry lymph (fluid that builds up around cells).
Define metabolism:
sum of all chemical processes necessary to sustain life.
The 2 basic processes of metabolism:
Anabolism: building or synthesizing
Catabolism: breaking down
Immune function of the GI tract:
How does GI bacteria influence your health?
barrier to foreign invaders such as bacteria in the gut
BAD--pathogenic GOOD--beneficial
Define HORMONES:
produced in one location and act in another location (travel through the blood). -- control muscle contractions and secretions.
Prebiotics:
improve the growth of benefical bacteria.
Probiotics:
beneficial bacteria in the gut
(e.g. lactobacillus acidophilus)
Define Hydrolysis:
the breaking apart by water. (chemical reaction of digestions occurs through).
What is the function of carbs:
energy
Name sources of carbs:
milk/milk products
fruit
grains
starchy veg (potatoes,corn)
legumes (peas/beans)
added sugars
What is the difference between starch and glycogen?
Starch is plant storage form of glucose and glycogen is the animal storage form of glucose.
What are amylose and amylopectin?
Amylose: linear chain of starch
Amylopectin: branched chain of starch
What is the difference between monosccharides and disaccharides?
Both are carbohydrates--mono is a simple carb; di- is two monos linked together
Can excess glucose by converted to fat?
Glucose can be converted to fat ONLY when calorie needs are exceeded.
Where is excess glucose stored? What is it stored as?
Excess glucose is stored in the liver as glycogen and can also be stored in muscle.
Name the parts of the GI tract:
mouth, esophagus, stomach, small intestine, large intestine
Name the assisting organs of the GI tract:
liver, gallbladder, pancreas
Function and secretions of mouth for GI tract:
chew and grind food; secretions--saliva (salivary enzymes)
Function and secretions of esophagus for GI tract:
epiglottis is the flap of tissue that prevents food from entering the wind pipe/airway and moves by peristalisis --secretes mucus for lubrication
Function and secretions of stomach th for GI tract:
enters through esophageal sphincter. Muscle contractions mix and churn. secretes--(1)hydrochloric acid to sterilize and begin digestion of protein; (2) mucus to protect walls, (3) enzymes to assist w/digestion.
Function and secretions of small intestine for GI tract:
the main site for digestion and absorption. secretes--enzymes , mucus and some hormones.
Function and secretions of large intestine for GI tract:
No digestion occurs here. Theere is some absorption but not much. --fecal material here.
Function and secretions of assisting organ, pancreas, for GI tract:
secretes--enzymes, bicarbonate which neutrolyzes acid from the stomach, hormones. These secretions go into the duodenum thru the bile duct.
Function and secretions of assisting organ, liver, for GI tract:
produces bile (emulsifies fat in the GI tract).
Function and secretions of assisting organ, gallbladder, for GI tract:
stores bile produced in the liver.
Lipids consumption:
*saturated fat 1 kcal or less
*trans fat as little as possible
*cholesterol--300 mg or less
SODIUM reduction:
less than 230 mg/day; less that 1500 mg/day if person has kidney disease, diabetes, or hypertension
Added sugar reduction:
sugar
high fructose corn syrup
Reduce refined grains:
limit consumption if they have added sodium, fat, or sugar. 1/2 of all grains consumed should be WHOLE grains.
RDA
Recommended Daily Allowance: meets the needs of 97% of all healthy ind. in a part. age and gender group.
EAR
Estimated Average Requirement: Am't of a nutrient that meets the needs of 50% of a part. population (used to set RDA)
AI
Adequate Intake: set if there is not sufficient info on human needs to set an RDA (Derived from dietary intakes of those who appear to be maintaining nutritional health.)
UL
Tolerble Upper Intake Level: highest am't of a nutrient that is unlikely to cause adverse health effects.
Estimated Energy Requirement:
energy intake estimated to maintain energy balance in healthy, normal-weight people.
AMDR
Acceptable Macronutrient Distribution Ranges: recommended balance of protein, CHO and lipids to provide essential nutrients & prevent chronic disease.
Recommended levels from AMDR:
FAT: 20-35% kcal
PROTEIN: 10-35% kcal
CHO: 45-65% kcal
Required components of food labels:
* statement of identity
*net contents of pkg
*name & addresses of manu., pckr, & dist.
*list of ingredients (descending order by weight) (additives & preservatives)
*nutrition info
*daily values
*serving sizes (must be consistent w/sim. foods)
Exceptions to food labeling:
*fresh fruits & veggies
*fresh meats, fish & poultry
Claims on food labels
Reglated by FDA--MUST have sign. scientific agreement there is relationship b/w a nutrient, food or part of food & disease. MAY or MIGHT is a qualifier.
FOUR TYPES OF HORMONES:
Insulin--produced by pancreas & allows glucose to enter cells.
Glucagon--secreted by pancreas
Epinephrine--secreted by adrenal glands.
Cortisol--secreted by adrenal glands
Hormones are released/secreted when?
when blood glucose levels fall and/or are stressed.
Function of hormones:
to increase blood glucose. They stimulate breakdown of glycogen & gluconeogenesis.
What is gluconeogenesis?
production of glucose from non-carb precursors (e.g. amino acids) --It occurs in the fasting stage after depletion of glycogen.