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clinical nutrition > chapter 3 book notes > Flashcards

chapter 3 book notes Flashcards

1
Q

Athletes eat what kind of diet?

A

-“high-carb” diet to store as much muscle fuel.

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2
Q

Dietary recommendations urge people to eat?

A

-Carb-rich foods for a better health

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3
Q

What foods provide carbs and fiber with little to no fat?

A

-Whole grains, veggies, legumes, and fruit

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4
Q

what is the only animal derived food that has a lot of carbs?

A

-milk

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5
Q

Carbohydrates are made of what?

A

-sugar, starches, and fiber

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6
Q

6 sugars important in nutrition:

A

-3 monosaccharides (glucose, fructose, and galactose).
-3 disaccharides (sucrose, lactose, and maltose).

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7
Q

what are the 3 monosaccrides?

A

-glucose, fructose, and galactose
-all contain same # of atoms, but in different arrangements

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8
Q

Most common monosaccrides?

A

-fructose and glucose

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9
Q

How is most fructose consumed?

A

-soft drinks, ready to eat cereals, and other products sweetened with high fructose corn syrup and added sugars.

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10
Q

What are the 3 disaccarrides?

A

-maltose, sucrose, and lactose
-all 3 sugars contain glucose as single sugars.

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11
Q

When a person eats a food containing sucrose, what happens in the digestive tract?

A

-enzymes in the digestive tract split the sucrose into its glucose and fructose components.

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12
Q

What is the principle carb of milk?

A

lactose

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13
Q

What are most infants born with?

A

-digestive enzymes necessary to split lactose into its two monosaccharides parts, glucose and galactose.

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14
Q

Lactose intolerance

A

-lose of ability to digest lactose after infancy.

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15
Q

Polysaccharides are composed entirely of what?

A

-glucose

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16
Q

3 types of polysaccharides important in nutrition are:

A

-glycogen, starch, and fibers.

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17
Q

What is the storage form of energy for human beings and animals?

A

-glycogen

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18
Q

What is the storage form of energy for plants?

A

-starch

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19
Q

what provides structure in stems, trunks, roots, leaves, and skins of plants?

A

-fibers

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20
Q

Starch and glycogen are built on what?

A

-glucose units

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21
Q

fibers are composed of what?

A

-variety of monosaccharides and other carb derivatives.

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22
Q

Glycogen

A

-not a significant food source of carb
-not counted as a polysaccharide in food

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23
Q

Where does the human body store most of its glucose?

A

-as glycogen in the liver and muscles.

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24
Q

foods with starch

A

-rice, wheat, tubers/root crops (yams and potatoes), and in legumes

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25
Q

when a person eats the plant (starch), what does the body do to it?

A

-splits the starch into glucose units and uses the glucose for energy.

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26
Q

all starchy foods come from?

A

plants

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27
Q

what is the richest food source of starch?

A

-grains

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28
Q

Staple grain food in:
1)asia=
2)canada, U.S. & Europe=
3)Central and South America=
4)elsewhere=

A

1)rice
2)wheat
3)corn
4)millet, rye, barley, and oats

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29
Q

the second important source of starch is?

A

-legumes

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30
Q

3rd most important starch food

A

-ROOT VEGGIES/tubers
-potatoes, cassava, and yams

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31
Q

Dietary fibers

A

-structural parts of plants

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32
Q

Most dietary fibers are held together by what?

A

-held together by bonds that the human body cannot break.

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33
Q

Most dietary fibers pass through the body and?

A

-provide little to no energy for its use

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34
Q

Dietary fibers include:

A

-cellulose
-hemicellulose
-pectins
-gums,
-mucilages
-lignin

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35
Q

cellulose

A

-main constituent of plant cell walls
-it is found in all veggies, fruits, and legumes.

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36
Q

hemicellulose

A

-main constituent of cereal fibers

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37
Q

pectnins

A

-abundant in veggies and fruit
-especially citrus fruit and apples.

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38
Q

how does the food industry use pectnins?

A

-to thicken jelly and keep salad dressing from seperating.

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39
Q

gums & mucliages

A

-have similar structures and are used as additives or stabilizers by food industry.

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40
Q

lignins

A

-tough, woody parts of plants,
-few foods people eat contain much lignin.

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41
Q

a few starches are classified as?

A

-fibers, AKA resistant starches

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42
Q

Resistant starches may support what?

A

-a healthy colon because they escape absorption and digestion in the small intestine

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43
Q

Resistant starch is common in?

A

-whole or partially milled grains
-legumes, raw potatoes, intact seeds and kernels, and unripe bananas.

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44
Q

Bacterial fermentation of fiber

A

-fibers digested by bacteria in the human digestive tract
-generate some absorbable products that can yield energy when metabolized.

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45
Q

How much energy can food fibers contribute?

A

1.5-2.5 kcal per gram

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46
Q

2 groups of fibers

A

-soluble fibers: are viscous and easily digested by bacteria: FRUITS, VEGGIES, LEGUMES
-insoluble fibers: not viscous and less readily fermented: CELLULOSE & HEMICELLULOSE, bran, skin of corn, strings of celery

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47
Q

what fiber aids the digestive system by easing elimination?

A

-insoluble fibers

48
Q

ultimate goal of digestion and absorption of sugars and starches is to?

A

-break them down into small molecules (chiefly glucose) that the body can absorb and use.

49
Q

break downs of:
1)large starch=
2)disaccharides=
3)monosaccharides=

A

1)extensive breakdown
2)broken once
3)not at all

50
Q

Glucoses main role in the body is?

A

-to provide energy

51
Q

additional roles of glucose and sugars:

A

-sugars attached to protein change the proteins shape and function
-when sugars bind to lipids in cells membranes, sugars alter the ways cells recognize one another.

52
Q

After a meal blood glucose…
What happens to excess glucose?

A

-rises
-livers cells link excess glucose molecules into long branching chains of glycogen, which is stored for later use.

53
Q

When the blood glucose level falls:

A

-liver breaks down the stored glycogen into single molecules of glucose again and release them in the bloodstream.
-thus glucose is ready to provide energy to brain & other tissues

54
Q

Muscle cells also store glucose as ?

A

-glycogen, they use it primarily during high intensity exercise.

55
Q

Why does the brain provide a small amount of glycogen?

A

-to provide an emergency reserve during times of severe glucose deprivation.

56
Q

Why is glycogen bulky?

A

it holds water

57
Q

The liver can only store enough glycogen for how long?

A

-one day

58
Q

What is the bodys long term reserve?

A

-fat, a water free fuel

59
Q

The breakdown of glucose in cells provides what?

A

-breaks glucose down to yield energy, ultimately producing carbon dioxide and water
-smaller fragments of glucose breakdown may be used as raw materials to make amino acids

60
Q

What happens when a person does not attend to their carbohydrate needs?

A

-PROTIEN SPARING ACTION
-body proteins are broken down to make glucose to fuel the brain and nerve cells.

61
Q

Where are body proteins derived from?

A

-liver and skeletal muscles

62
Q

To spare body protein and prevent ketosis, the body needs — to — grams of carbs a day:

A

-50 to 100

63
Q

what happens if glucose levels are still high even after using a lot of them for energy? And storage is already full.

A

-liver breaks glucose into smaller molecules and puts them together into the more permanent energy storage compound- FAT.

64
Q

If glucose falls below normal a person may feel…

A

-person may become dizzy and weak

65
Q

If glucose rises above normal a person becomes…

A

-person may become fatigued

66
Q

Two hormones that regulate blood glucose homeostasis:

A

-insulin and glucagon

67
Q

What is the first organ to respond after a meal is eaten and blood glucose rises?

A

-pancreas

68
Q

Insulin regulates blood glucose by:

A

-facilitating blood glucose uptake by the muscles and adipose tissue
-stimulating glycogen synthesis in liver

69
Q

How is total glycogen in the body stored?

A

-2/3 goes to the muscles as fuel for physical activity
-tiny fraction in brain, for emergency glucose reserve
-liver stores remainder

70
Q

4 importance’s of glucose in the body

A

1) Energy source
2)Glucose storage
3)Raw material
4)structure and function

71
Q

People who want to limit their use of sugar may choose from two sets of alternative sweetners:

A

1) sugar alcohols
2) nonnutritive sweeteners

72
Q

In the U.S., ultra processed foods contribute about –% of total energy intake and nearly —% of added sugar intake

A

-60%
-90%

73
Q

On average, U.S. adults consume almost –% of their daily energy intake from added sugars.

A

-15%

74
Q

Added sugars, particularly fructose, favor and impair which body pathways?

A

-favor the bodys fat making pathway
-impair the livers fat clearing pathways

75
Q

American Heart Association recommends limiting added sugars to…

A

-no more than 100kcal per day (6 teaspoons) for women
-150 kcal per day (9teaspoons) for men
-5% of daily 2000-2500kcal diet intake

76
Q

What supports bacterial growth in the mouth?

A

-carb-containing food and sugar

77
Q

how does bacteria affect our teeth?

A

the bacteria produces acid that eats away at the tooth enamel.

78
Q

What is the most important factor when it comes to bacterial growth in our mouth?

A

-length of time the food stays in the mouth

79
Q

Dietary Guideline for Americans & WHO recommend no more than –% of total energy intake from added sugars?

A

10%

80
Q

1 teaspoon of white sugar contains how many carbs?

A

4 carbs

81
Q

WHat is the # of kcal for molasses? honey?

A

molasses=14
honey=22

82
Q

Is honey better than white sugar?

A

-they both contain glucose and fructose, in white sugar they are bonded in pairs but in honey some are bonded some are not.
-in the end they are both broken down into simple sugars so it makes no difference.

83
Q

In moderation, sugars pose no major health threat expect for an increased risk of ?

A

-dental caries

84
Q

Excessive sugar intakes contributes to what chronic diseases?

A

-obesity
-heart disease
-Type 2 diabetes

85
Q

Sugar alcohols

A

-carbohydrates but trigger a lower glycemic response and yield less energy and are not absorbed completely
-“nutritive sweeteners”
-less sweet than sucrose

86
Q

Side affects of sugar alcohols?& why does it produce these side affects?

A

-gas, abdominal discomfort, diarrhea
- sugar alcohols are fermented in large intestine by intestinal bacteria

87
Q

Advantage of sugar alcohols?

A

-do not contribute to dental caries.
-bacteria in mouth metabolize sugar alcohols much more slowly than sucrose, thus inhibiting the production of acids to promote caries formation.

88
Q

Sugar alcohols are very valuable in:

A

-chewing gums, breath mints, and other products people keep in their mouth for a while.

89
Q

FDA health claim between sugar alcohol and dental caries

A

-is allowed to be displayed on food labels as long as it meets the FDA criteria, including sugar free status.

90
Q

Nonnutritive sweeteners

A

-sweeteners with minimal or no carbohydrate or energy
-human taste buds perceive them as very sweet, so tiny amounts are added.

91
Q

Nonnutritive sweeteners and weight management

A

-it varies
-consumption of some may have slight decreases in body weight while consumption of others may have a no change or slight increase
-further research is needed.

92
Q

nonnutritive sweeteners are not recommended for ?

A

toddlers and infants

93
Q

What kind of diet protects against heart disease and stroke by lowering bp, improving blood lipids, and reducing inflammation?

A

-diets rich in whole grains, legumes, and veggies.
-because they are low in trans and saturated fat

94
Q

What kind of diet plays a key role in reducing the risk of type 2 diabetes?

A

-high fiber foods, especially whole grain.

95
Q

Low glycemic response

A

-slow absorption,
-modest rise in blood glucose
-smooth return to normal

96
Q

high glycemic response

A

-fast absorption,
-surge in blood glucose
-overreaction that plunges glucose below normal

97
Q

What kind of diet helps with the health of the GI (large intestine)?

A

-soluble and insoluble fibers and ample fluid intake.

98
Q

Fermentable soluble fibers of whole foods and their interaction with the large intestine

A

-human enzymes cannot digest these fibers, but colonic bacteria readily ferments them, deriving sustenance that allows beneficial colonies to multiply and flourish.

99
Q

Soluble and insoluble fibers both alleviate or prevent?

A

-contipation

100
Q

How does fiber intake prevent colon cancer?

A

-fiber dilutes and binds and rapidly removes potential cancer causing agents from the colon.

101
Q

What kind of diet helps aid weight-management?

A

-fiber rich foods, they are low in solid fats, added sugars, and kcalories

102
Q

How does fiber create feelings of fullness, delay hunger, and reduce food intake?

A

-fibers absorb water from digestive juices.

103
Q

Harmful effects of excessive fiber intake

A

-when too much fiber is consumed some minerals may bind to it and be excreted with

104
Q

Who is vulnerable to harmful effects of excessive fiber intake? in regards to not having enough energy or nutrients.

A

-malnourished ppl
-older adults and young children doing a vegan diet

105
Q

DRI advises that carbs should contribute what percentage of energy requirement?

A

-half (45-65%)

106
Q

A person consuming 2,000 calories a day should obtain how many kcalories worth of carbs?

A

225-325 kcal

107
Q

Daily values of carbs set by FDA

A

55% of carbs, equaling 275 grams per day.

108
Q

daily values of fiber set by FDA

A

28 grams at 2000 kcaloric intake

109
Q

DRI recommendation of fiber intake

A

14 grams per 1000 kcal intake

110
Q

Examples of grain foods rich in carbs (each provides 15 grams of carbs)

A

-slice of whole wheat bread
-half an English muffin/bagel
-6in tortilla
-1/2 cup of rice, pasta, or cooked cereal

111
Q

Examples of veggies rich in carbs (provides 15g of carbs)

A

-1 cup of raw bean sprouts
-small white/sweet potatoes
-1/2 cup of cooked dry beans, corn, peas,squash

112
Q

Examples of fruit rich in carbs (provides 15grams of carbs)

A

-1/2 cup of juice
-small banana
-apple
-orange
-1/2 cup of canned/fresh fruit
-1/4 cup of dry fruit

113
Q

Dairy products providing 12 grams of carbs:

A

-milk and yogurt

114
Q

protein foods provide almost no carbs to a diet, with two exceptions:

A

-nuts and dry beans

115
Q

how many cups of beans provide 15 grams of carbs?

A

-1/2 cup

116
Q

Food labels list the amount in grams of total carbohydrates including-

A

-starch, fibers, and sugars per serving.

clinical nutrition (26 decks)

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