Energy Metabolism And Introduction To Nutrition Flashcards
Definition of Food
Food is necessary for life
what does our choice of food affect?
Our choices of food affect our quality of life
What is DRI
Dietary Reference Intake
Dietary reference intake
recommendations apply to healthy people
RDA
Recommend Dietary Allowance
Recommended Dietary Allowance
meets the needs of most healthy people
AI
Adequate Intakes
Adequate Intakes
insufficient scientifici evidence to establish RDA
example of AI
water
UL
Tolerable Upper Intake Level
Tolerable Upper Intake Levels
likely to be toxic
Who is EAR for?
is inadequate for 50% of population
Who is RDA for?
is inadequate for 2 to 3% of population intake
Who is AI for?
recommended for all healthy people, when RDA cannot be established
who is UL for?
maximum safe level
EER
Estimated energy requirement
metabolism
the use of energy for bodily processes, including all chemical changes
Anabolism
growth, synthesize new molecules
catabolism
breakdown molecules for energy
ATP
Adenosine Triphosphate
Adenosine Triphosphate
three phosphate groups attach to the organic molecule of adenosine
what happens when phosphate breakdown
it releases an enormous amount of energy, cells then use this energy to power biological work
where is ATP made
ATP is made in the mitochondrion
Why do we need ATP
movement, breathing, blood circulation, body temperature maintenance, waste removal, synthesis of new tissue, and repairing damaged or worn-out tissues
calories
the amount of energy needed to raise 1 gram of water to 1 degree Celsius
how many kcal equal 1 Calorie
kilocalorie= 1000 calories= 1 Calorie
Energy content of Carbohydrates?
4kcal/ g
energy content of Protein?
4kcal/g
energy content of lipids(fat)?
9kcal/g
What question does EER answer?
how much energy intake do you need?
Energy balance
energy in = energy out
where does excess energy get stored
in Adipocytes(fat cells) as fat
what does an imbalance of energy cause?
weight change
AMDR
acceptable macronutrient distribution range
acceptable macronutrient distribution range
percent of total calories for each macronutrient for general population
Estimated energy requirement
average dietary energy intake to maintain energy balance
BMR
Basal Metabolic rate
Basal Metabolic rate
minimum energy expended to keep a resting, awake body alive
what percent is needed to maintain heartbeat, respiration, body temperature
50-65% of total energy needs
is BMR the same between everyone
no it varies between individuals
RMR
Resting metabolic rate
resting metabolic rate
not fasting, not complete rested
What are some factors of BMR/RMR?
age, body size(height), growth, fat free mass(lean body mass)
Indirect Calorimetry
determines energy expenditure without direct measure
example of indirect calorimetry
oxygen analyzer
what does direct calorimetry measure?
it measures heat production by the body
estimating total energy expenditure
TEE = BMR + TEF + TEA
TEF
thermic effect of food
TEA
planned exercise expenditure + spontaneous physical activity + non-exercise activity thermogenesis
What are energy-yielding macronutrients?
fat, protein, and carbohydrates
Serving sizes
our portions have increased over the last 20 years resulting in a food label change
USDA Food Patterns groups
fruits, veggies, grains, protein, dairy
what does my plate suggest?
fruits and veggies half the plate, grains 1/4, remaining is for protein, a cup of dairy
definition of diet (noun)
food and drink regularly provided or consumed; habitual nourishment; or the kind and amount of food prescribed for a person or animal for a special reason
what are the four vegetarian subgroups
vegan, lacto-vegan, ovo-vegan, and lacto-ovo-vegan
What are the benefits of veganism?
lower risk of cardiovascular disease, hypertension, cancer, type 2 diabetes, and obesity
what are the pitfalls of veganism?
lack of protein and other micronutrients -> results to supplements for things like iron, Vitamin D and B12, Zinc, and Calcium
DASH diet
dietary approaches to stop hypertension
DASH diets high in?
fruits, veggies, whole grins, fish, nuts, low-fat dairy, important nutrients like potassium, magnesium, calcium, protein, and fiber
DASH diets low in?
processed foods, sodium, saturated fats, red meats, sweets
Mediterranean diet
plant-based meals, small amounts of lean meat and chicken
Mediterranean diets high in?
fish, olive oil, whole grains, fresh fruits and veggies, nuts, legumes, fiber
Mediterranean diets low in?
red meats and sweets
how long is the gastrointestinal tract
27-30 ft long: digestion, absorption, and elimination
how long is the transit time?
24-48 hours
what are the organs in the gastrointestinal overview?
mouth, pharynx, esophagus, stomach, small intestine, large intestine(colon)
what are the accessory organs in the gastrointestinal overview?
salivary glands, liver, gallbladder, and pancreas
What does the pharynx do?
directs food from mouth to esophagus; the epiglottis protects airways during swallowing
what does the stomach do?
churns, mixes, and grinds food to a liquid mass; adds acid, enzymes, and fluid
what does the pancreas do?
digestive function that produces sodium bicarbonate and pancreatic juice
what does sodium bicarbonate do
protects small intestine from acid(neutralizes acids)
what does pancreatic juice do
enzymes for cho, pro, lipids
what does the liver do
makes bile; also dispersion of large fat globules- emulsification
what is the gallbladder used for
storage reservoir for bile
small intestine
primary chemical digestion and nutrient absorption
how long is the small intestine
10 ft
large intestine
also known as the colon, withdrawal of water, intestinal bacteria ferment some fibers
microbiome
100 trillion microbes in a healthy GI tract
what are the benefits of a healthy microbiome
vitamin production, enhance immune function, sleep
what does a healthy microbiome protect against
colon cancer, constipation, diarrhea, inflammatory bowel disease, ulcers, lactose intolerance, obesity
what are the 6 classes of nutrients
carbohydrates, proteins, lipids, vitamins, minerals, and water
what are macronutrients
carbohydrates, protein, lipid
what are simple carbs
soda, candy, sweets
increases blood sugar and promotes fat deposit
what are complex carbs
molecular structure is complex, fruits and veggies, nutrients and fiber
how many grams of carbs are suggested
130 grams
what is glycemic index
compare to 100 which is pure glucose
higher = increase in blood glucose
complete protein
meat and dairy
incomplete protein
beans, nuts, legumes, grains
amino acids
there are 20 and they complete protein contain all the essential amino acids
protein requirements
average individual: 0.8g/kg/day
divide weight by 2.2 lbs, than multiply by 0.8
guidelines for quality protein
2 servings of lean meat, fish poultry and dairy or beans nuts, grains, and rice
saturated fats
animal sources, solid at room temperature, can increase risk for disease
unsaturated fats
vegetables sources, liquid at room temperature, can be beneficial
polyunsaturated fats
can reduce total cholesterol, risk of cardiovascular disease
trans fat
cause increase in LDL
Contributes to atherosclerosis
recommendations of macronutrients?
fat 20-30%, Protein 10-35%, Carbs 45-65%
vitamins
no calories, support physiological processes, fat soluble or water soluble, antioxidants
minerals
no calories, inorganic elements-essentail to life
water
vital to life
how much water is recommended
1/2 body wt in oz
phytonutrients
non-essential, but healthful
what are fat soluble vitamins
Vitamin A, D, E, and K
what are water soluble vitamins
Vitamin B1, B2, B3, Biotin, Pantothenic acids, B6, Folate, B12, and C
how many essential vitamins are there
13
what vitamins are antioxidants
Vitamin A, C, and E
how can you care for your GI tract
diet: probiotics and prebiotics
What are probiotics?
foods or supplements that contain live microorganisms that promote or matin good bacteria in the gut
what are prebiotics?
food typically high in fiber that feed the gut’s microflora
example of probiotics
greek yogurt and sauerkraut
examples of prebiotics
whole grains, bananas, soybeans, artichokes
