What is the caloric content (calories per g) of each of the six classes of nutrients?
Carbohydrates=4 kcal/g
Protein=4 kcal/g
Fat=9 kcal/g
Vitamins, Minerals, and Water don't yield/provide energy
Of the 10 leading causes of death, which ones are directly linked to dietary habits?
heart disease, cancers, strokes, and diabetes mellitus
According to DV, the system used on food labels, what is the daily recommended intake of fat in the diet?
65 grams (30%)
What is the daily recommended intake of saturated fat in the diet?
20 grams (10%)
What is the daily recommended intake of cholesterol in the diet?
300 mg
What is the daily recommended intake of carbohydrate (total) in the diet?
300 g (60%)
What is the daily recommended intake of protein in the diet?
50 g (10%)
What is the daily recommended intake of fiber in the diet?
25 g
What is the daily recommended intake of sodium in the diet?
2400 mg
What is the daily recommended intake of potassium in diet?
3500 mg
Describe saliva. Where is it made? Where does it work? What is its composition. What is its role.
Made in the mouth.
Made of water, electrolytes, and enzymes.
Enzyme amylase is for carbohydrate digestion.
Saliva begins chemical digestion and helps to moisten food so that it is easily swallowed.
Describe HCl acid. Where is it made? Where does it work? What is its composition. What is its role?
Made in stomach.
Works in stomach.
Kills bacteria, denatures protein, and activates pepsin.
Describe pepsin. Where is it made? Where does it work? What is its composition. What is its role?
Works in stomach.
Digests proteins.
Describe mucus. Where is it made? Where does it work? What is its composition. What is its role?
lines stomach.
mucus protects muscles and the lining of the stomach.
serves as a barrier between HCl and pepsin and the wall of the stomach.
Describe sodium bicarbonate. Where is it made? Where does it work? What is its composition. What is its role?
made in pancreas.
works in small intestine.
neutralizes acid by basic/alkaline sodium bicarbonate.
Describe pancreatic enzymes. Where are they made? Where do they work? What is their composition. What is their role?
act on all three energy nutrients (carbs, fats, and proteins) and the cells of the intestinal wall also possess digestive enzymes on their surfaces.
made in pancreas.
Describe bile. Where is it made? Where does it work? What is its composition. What is its role?
made in the liver.
concentrated in the gall bladder.
works in the small intestine.
composition: bile acids.
role: bilirubin, emulsification, forms micelles
Describe intestinal enzymes. Where are they made? Where do they work? What is their composition. What is its role?
made in the small intestine.
work in the small intestine.
break down carbs, fats, and protein fragments.
Describe circular folds. What are they? Where are they found? What is their role?
found in small intestine and large intestine.
increase surface area.
promote nutrient absorption.
Describe villi. What are they? Where are they found? What is their role?
fingerlike projections.
found in small intestine.
increase surface area.
Describe microvilli. What are they? Where are they found? What is their role?
tiny hair-like projections on each cell of every villus that traps nutrients and transports into cells.
found in small intestine.
increase SA.
Describe the symptoms of lactose intolerance.
bloating, abdominal discomfort, and diarrhea.
Identify the cause of lactose intolerance.
lactase activity commonly declines with age. lactase deficiency may also develop when the intestinal villi are damaged by disease, certain medicines, prolonged diarrhea, or malnutrition.
intestinal damage may cause lactose malabsorption.
rare cases-infant
What is the prevalence of lactose intolerance among various ethnic groups?
very low amongst Europeans and is highest among native North Americans and Southeast Asians.
What are appropriate dietary changes for the treatment of lactose intolerance?
increase intake of milk products gradually, take them with other foods in meals, and spread their intake throughout the day.
yogurt containing live bacteria seem to improve lactose intolerance.
a change in number, type, and activity of GI bacteria.
manage
Discuss the regulation of blood glucose throughout the day emphasizing key hormones and their effects.
regulation of blood glucose: insulin and glucagon.
insulin moves glucose from the blood into the cells.
glucagon brings glucose out of storage when necessary.
after a meal, blood glucose rises, special cells of the pancreas respond by secreting insulin in
Compare and contrast Type 1 and Type 2 diabetes mellitus.
type 1- less common, pancreas fails to produce insulin
type 2-more common type of diabetes, the cells fail to respond to insulin (caused by obesity).
Identify dietary sources of cholesterol.
animal products and eggs
Which foods contain triglycerides that are rich in saturated fatty acids?
solid at room temperature- butter, beef tallow, palm oil, lard, coconut oil
Which foods contain triglycerides that are rich in monounsaturated fatty acids?
olive oil, peanuts, canola oil
Which foods contain triglycerides that are rich in polyunsaturated fatty acids?
flaxseed oil, walnut oil, sunflower oil, corn oil, soybean oil, cottonseed oil
What is a trans fatty acid? When is it produced?
hydrogen next to the double bonds are in opposite sides of the carbon chain.
trans-fatty acids that derive from hydrogenation behave more like saturated fats than like unsaturated.
produced by industrial process (not made by the body)
How does saturated fat increase the risk of heart disease?
LDL cholesterol raises the risk of heart disease.
Saturated fats are most often implicated in raising LDL cholesterol.
Lauric, myristic, and palmitic acids.
promotes blood clotting.
fats from animal sources are the main sources of saturated fats in most p
How do trans fatty acids increase the risk of heart disease?
alter blood cholesterol the same way some saturated fats do: raise LDL cholesterol and, at high intakes, lower HDL cholesterol.
Does polyunsaturated fat increase the risk of heart disease?
Polyunsaturated fats may be the most effective dietary strategy in preventing heart disease. The lower rate of heart disease among people in the Mediterranean region of the world is often attributed to their liberal use of olive oil, a rich source of mono
Does monounsaturated fat increase the risk of heart disease?
Monounsaturated fat decreases the risk of heart disease. These fats are easily digested and do not attribute to heart disease.
Define protein quality. Which protein sources are considered high quality?
Protein quality in a diet determines how well children grow and how well adults maintain their health.
Provide all the essential amino acids needed to support the body's work, and low quality proteins do not.
Two influencing factors of protein quality: di
How do vegetarians survive when consuming only low quality protein?
Iron and Vitamin C produce an abundance of red blood cells (sometimes even more than those who eat meat)
Identify the vitamins that may be lacking in vegetarian diets.
V-12, Vitamin D
Identify the minerals that may be lacking in vegetarian diets.
Iron, Calcium, and Zinc
List the potential benefits of a vegetarian diet.
weight control, blood pressure, heart disease, and cancer
What happens when the body consumes excess kcalories in the form of carbs?
stores as glycogen, but glycogen storage areas are limited and fill quickly.
glucose oxidation rapidly adjusts to the dietary intake of carbs.
very little fat is made from excess carbs.
helps maintain weight.
What happens when the body consumes excess kcalories in the form of protein?
replaces normal daily losses and then by increasing protein oxidation.
grow fat with too much protein.
What happens when the body consumes excess kcalories in the form of fat?
it moves efficiently into the body's fat stores; almost all of the excess is stored.
When and why are ketones formed in the body?
lacking carbs, fasting
What is the main substrate (starting material for ketone formation)?
fat
Why are ketones valuable during starvation?
once the body has used up all of its protein sources to make energy, it shifts to "ketosis" where the ketones provide fuel for brain cells.
Identify and define three components of energy expenditure. Approximately what percentage of total energy expenditure is spent for each component?
Basal Metabolic Rate-describe calories we spend at rest (breathing, heart rate, body temp.)
60-65%
Physical Activity-any physical movement; getting up in the morning, taking notes, cooking supper
25-30%
Thermic effect of food-calories it costs to eat; che
Identify factors that affect BMR. Describe how they affect BMR.
Age-decline in lean body mass, lower BMR
Height-greater surface area, loose more heat, higher BMR
Body comp.-higher
Growth-higher
Fever-higher
Smoking, caffeine-higher
Environmental temp.-higher
muscle mass is most important factor
Describe how body mass index is calculated.
weight (kg)/ height (m^2) or weight (lbs) / height (in^2) x 705
Discuss health risks associated with body weight and body fat.
greater likelihood of developing a chronic disease and shortening life expectancy.
obesity.
diabetes, hypertension, cardiovascular disease (high LDL, low HDL, high BP, diabetes), sleep apnea, osteoarthritis, some cancers, gallbladder disease, kidney stone
Describe trends and current rates of overweight and obesity in the US.
66% of adults are overweight.
highest among women, poor, blacks, and Hispanics.
33% of children and adolescents 2-19 years are either overweight/obese.
epidemic of obesity has spread worldwide affecting more than 300 million adults and 155 million childre
How does the obesity drug sibutramine work? What are the risks associated with it?
suppresses appetite.
risks: high blood pressure
How does the obesity drug orlistat work? What are the risks associated with it?
inhibits pancreatic lipase activity, blocks fat digestion.
risks: diarrhea
What are the potential short-term and long-term risks associated with gastric surgery?
short- infections, nausea, vomiting, dehydration
long- vitamin and mineral deficiencies, weight regain, psychological problems
Describe reasonable eating plans for the treatment of obesity.
diet provides less energy than the person needs to maintain present body weight.
(1200-1600 kcal per day)
1-2 lbs of weight loss per week
eat breakfast
Describe the benefits of physical activity for the treatment of obesity.
greater the energy used in exercise, the greater the body fat loss
60 minutes of moderately intense physical activity a day is recommended
builds lean tissue
increase energy expenditure
improves self esteem
Describe behaviors and attitudes that promote successful treatment of obesity.
adopting positive, matter-of-fact attitude helps to ensure success
record behaviors that created the problem
practice desired behaviors until they become routine
support groups
What is the National Weight Control Registry? What types of people are included in this registry?
they track long-term weight loss successful maintenance
includes people who have lost weight and kept it off for a year or longer
Based on data from the NWCR, what types of behaviors are associated with successful weight maintenance?
lost weight either on their own or with a program (about half and half)
modified food intake in some way
increased physical activity
ate breakfast, weight themselves, watch less than 10 hours of TV per week
exercise 1 hour a day on average
Contrast water and fat soluble vitamins in terms of solubility, absorption, transportation, storage, excretion, toxicity risk and requirements.
absorption-water soluble are easily absorbed; fat soluble need transportation to be absorbed
transportation- fat soluble need special carriers; do not move freely in water
storage-fat soluble are stored in liver
excretion- water are excreted in urine; fat
List valid and invalid reasons for vitamin and mineral supplementation.
pregnant women, teenage girls, vegetarians, vegans, smokers
Describe general water recommendations for adults; include both general recommendations and DRI's.
1-1.5 mL/kCal (2-3 L)
Equivalent of 2000-3000 mL per day for someone who needs 2000 kcal. per day
DRI's:
-2.7 L (2700 mL) per day for females
-3.7 L (3700 mL) per day for males
Define the terms major minerals and trace minerals.
Major minerals are considered major because they are required by the body in doses of 100 mg/day or greater; i.e. greater than 0.01% of body weight. Calcium and phosphorus are the greatest amounts in the body.
Minor minerals are required by the body in am
What are some examples of major minerals?
calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium
What are some examples of trace minerals?
iron, zinc, selenium, manganese, copper, iodine, molybdenum, cobalt, chromium, fluoride
Identify recommended weight gains during pregnancy for women who begin their pregnancy underweight.
5 lbs over first semester
just over 1 lb per week thereafter
28-40 pounds total
Identify recommended weight gains during pregnancy for women who begin their pregnancy at a normal weight.
3-4 lbs over first semester
just under 1 lb per week thereafter
25-35 lbs total
Identify recommended weight gains during pregnancy for women who begin their pregnancy overweight.
2 lbs over first semester
2/3 lb per week thereafter
15-25 lbs
Identify recommended total weight gain during pregnancy for women who begin their pregnancy obese.
11-20 lbs
Describe current recommendations regarding alcohol use in pregnancy and potential consequences of misuse for the infant.
refrain from drinking any alcohol as it may cause irreversible mental and physical retardation of the fetus (FAS)
Describe current recommendations regarding herbal supplement use in pregnancy and potential consequences of misuse for the infant.
should seek physician's advice before consuming herbal supplements. some herbs are safe while others can be harmful.
Describe current recommendations regarding caffeine use in pregnancy and potential consequences of misuse for the infant.
1 cup of coffee or 2 12 ou. of coke
risks: miscarriage
Describe current recommendations regarding weight-loss during pregnancy and potential consequences of misuse for the infant.
a woman should be gaining weight not losing weight during their pregnancy. being malnourished causes her to face the challenge of supporting both her and the growth of her baby and her own health.
Describe current rec. regarding alcohol use in lactation and potential consequences of misuse for the infant.
occasional alcoholic beverage may be within safe limits (breastfeeding should be delayed for at least 2 hours afterwards)
risks: hinders breastfeeding
Describe current rec. regarding caffeine use in lactation and potential consequences of misuse for the infant.
caffeine consumption should be moderate (1-2 cups of coffee a day)
risks: makes infant irritable and wakeful, interferes with the bioavailability of iron from breast milk and impairs the infant's iron status
Discuss the advantages of breast milk over formula.
antibodies, important source of birth control, mother-baby bond, nutrients, strengthens uterus (decreases blood loss)
List tips to promote healthy eating habits at mealtimes.
children help, no forcing, multiple presentations, activity out beforehand, model