Exam 1 Flashcards
Deaths from nutrition (6)
Heart Disease, cancer, stroke, Alzheimer’s disease, diabetes type 2, kidney disease
Identify the six major nutrients,
Carbohydrates, proteins, fat (macronutrients and energy-yielding)
vitamins, minerals (micronutrients) and water (not energy-yielding)
Roles of macro and micronutrients in the body
Macronutrients are the nutritional components of food that the body needs for energy and to maintain the body’s structure and systems. They provide us with energy
Micronutrients are important but consumed in much smaller quantities. They play a central role in metabolism and the maintenance of tissue function
Calorie values of the three macronutrients and alcohol
Protein 4 cal/g
Carbs 4 cal/g
Fat 9 cal/g
Alcohol 7 cal/g
Describe the scientific method (7)
1 observation
2 hypothesis
3 review scientific literature
4 design studies and collect data
5 analyze
6 share results
7 conduct more research
TYPE 2 Observational research
observing, collecting information about what they are already doing
cohort study
type of observational study
groups don’t have the condition when the study starts, groups are followed over time to monitor the development of disease or health condition
prospective follow into the future
retrospective looks into the past
cross-sectional study
type of observational study
observes human behaviors at one point in time, is what is happening right now
case-control study
type of observational study
looks at people with known diseases/case and follows their data back in time
**different from a cohort study because they already know that they have the disease
case study
type of observational study
a researcher observes a unique condition and documents it to encourage further research
TYPE 3 experimental research
we intervene and change human behavior, resulting in cause-and-effect
randomized clinical controlled trial
type of experimental research (most accurate)
a treatment or condition is given to a group and compared against another
systematic review
a thorough summary of the results of available carefully designed health care studies (controlled trials) in a particular area.
meta-analysis
a STATISTICAL examination of data from MULTIPLE scientific studies of the same subject to determine overall trends
nutrient density
substantial amount of vitamins/minerals and fiber (micro and macro nutrients) in regards to the calories
when sugar or fat is added it becomes less nutrient dense
variety
eating different types of food within each food group, and eating from all five of the food groups
portion size
amount of food served or eaten in one eating occasion
Identify the purposes of the Dietary Guidelines for Americans and the benefits of following these recommendations.(DGA) (3)
achieve good health
reduce the risk of diet-related chronic diseases
meet nutrient needs
Dietary Reference Intakes (DRI)
used to encompass nutrient recommendations by the Food and Nutrition Board of the Institute of Medicine
Include RDA AI EER UL AMDR
Recommended dietary allowance (RDA)
nutrient intake amount sufficient to meet the needs of about 98% of the individuals in a specific life stage.
no concern if you’re slightly above this intake
Adequate intake (AI)
nutrient intake amount set for any nutrient, BUT INSUFFICIENT to establish a DA
**based on estimates of intakes that APPEAR to maintain a defined nutritional state in a specific life stage
Tolerable Upper Intake Level (UL)
Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage
Acceptable macronutrient Distribution Range (AMDR)
45-65% of calories from carbs
20-35% from fat
10-35% from protein
Estimated Energy Requirement (EER)
estimated energy needed to match the energy use of an average person in a specific life stage
Daily Value
nutrient standard used on the Nutrition Facts portion of the food label
based on a 2000-calorie diet
high in
greater than 20% DV
good source
10-19% DV
Nutrients in veggies (6)
carbohydrates
Vitamin A
Vitamin C
fiber
folate
potassium
nutrients in dairy (6)
Carbohydrates
protein
calcium
Vitamin B12
phosphorous
riboflavin
Nutrients in Fruit (4)
Vitamin A
Vitamin C
potassium
fiber
Nutrients in Protein (4)
protein
vitamin B12 (animal products)
iron
zinc
nutrients in grains (5)
carbohydrates
iron
B vitamins
magnesium
fiber (whole grains)
stomach
-churn food
-hydrochloric acid denatures proteins for digestion
- mucus protects cell wall from digestive enzymes
-enzymes digest PROTEINS
pancreas
- PRODUCES enzymes to break down l macronutrients, secretes bicarbonate, insulin, and glucagon
mouth
chew: breaks down the food
tongue moves the food to the back of the throat
saliva: carries digestive enzymes to digest carbohydrates, moisten food for swallowing
site of chemical and mechanical digestion
esophagus
food leaves the mouth and is propelled to the stomach through peristalsis
mechanical digestion
small intestine
-bile helps to separate the globs of fat for digestion
-bicarbonate makes the environment less acidic
-enzymes breakdown macronutrients
-villi increases the SA for absorption
-microvilli have enzymes to help with digestion
liver
produces bile, stores glycogen (excess glucose)
gallbladder
stores bile
large intestine
absorption of minerals and water
microbiome- microbes that help us make use of indigestible plant fibers and produce vitamin K
Importance of microbiota for human health
- synthesize vitamin k
- improve immunity
- create products (for energy and signals)
- unhealthy microbiome associated with disease
probiotics
live organisms that promote health of humans in the intestine
prebiotics
nutrients that feed microorganisms and promote the growth of healthy cultures
celiac disease
autoimmune reaction; an inflammatory response in the small intestine to gluten ( a protein found in wheat/rye/barley)
creates flattened villi and cells can’t absorb nutrients
diagnosed by blood tests/biopsy of mall intestine
monosaccharides (3)
glucose, galactose, fructose
sucrose
disaccharide
glucose, fructose
lactose
disaccharide
galactose, glucose
maltose
disaccharide
glucose, glucose
polysaccharide
entirely made up of glucose
starch (plant storage, fuel, and structure), fiber (not digestible all the way), glycogen
fiber benefits (5)
- helps lower cholesterol
- slows entry of glucose into the bloodstream
- fiber is good for weight management (stay full)
- binds and removes carcinogens
- fiber nourishes good bacteria
fiber recommended intake
14 g/1000 calories
good sources of fiber
very abundant in plant-based foods
refined grains (5)
- only contains endosperm
- increased blood sugar response
- lighter texture
- lower in fiber
- lower in nutrient density but enriched
whole grains (5)
- contains all components of grain seed or kernel
- complex carbohydrate with slower glucose response
- denser texture
- high in fiber
- higher in vitamins, minerals, and antioxidants
enriched grains
refined grains that have had nutrients lost during processing and are added back in
What happens when we have high blood sugar
(happens when you eat something)
- pancreas releases insulin
- insulin provides a pathway to let the glucose into the cell
- extra glucose becomes glycogen and is stored in the liver
- anything extra is stored as fat
what happens when we have low blood sugar?
(we haven’t eaten in a while and need some more sugar in our blood)
- pancreas releases glucagon
- breaks down the storage of glycogen from the liver and brings it into the bloodstream
- gluconeogenesis can also occur, creating glucose from protein and tissue
lactose intolerance
intestinal discomfort due to the lack of the enzyme to break down the milk sugar into lactose
treatment: avoidance of dairy, eating foods low in lactose, taking enzyme pills
type 1 diabetes
autoimmune destruction of pancreatic beta-cells
type 2
insulin resistance
can turn into insufficient production of insulin
gestational diabetes
insulin resistance during pregnancy
higher risk of type 2 DM later in life
diabetes symptoms
- excessive urination
- excessive hunger
- weight loss
- frequency infections
- vision disturbance
- pain in legs
- slow healing
- itching
- drowsiness
- delivery of a heavy-weight baby
consequences of high blood glucose
short term: doesn’t feel good
long term
- blindness
- kidney failure
- cardiovascular disease
- neuropathy
- amputation of feet and legs
carbohydrates dietary guidelines for Americans
limit intakes of added sugars to a max of 10% of total calories daily
a healthy eating pattern includes whole grains, half of which are whole
