Exam 1- Study Guide Flashcards
This percent of meals are consumed in the car today
20%
21st Century lifestyle is that
most people are busy and use the convenience of ready-made and fast food selections.
Things to consider when talking to our patient about food choices
- ) we have a tendency to eat on the run
- )People are exceeding the life expectancy age, with their own unique health problems. The new way of eating contributes to disease/Obesity
- )Adult obesity has doubled in the last 20 Years. Portions are 4X what they were.
- )We are more aware of daily exercise but more sedentary
- ) More hours at work places more stress.
Nutrition
what we choose to eat and put in our bodies. Our food contains nutrients
Nutrients
Chemical substances that provide the body with energy and all it needs to function
The body is composed of
96% of the body is composed of Oxygen, Carbon, Hydrogen and Nitrogen
6 Major Nutrients that we should provide the body with daily include:
- )Carbohydrates
- )Proteins
- )Lipids
- )Water
- )Vitamins
- )Minerals
Portion distortion
The increase in portion sizes- has a DIRECT effect with the rise in obesity
Consumption Norm
the proper food unit to eat
Assumption norm
we basically eat all of the food thats in front of us
Food Cravings
Can be either emotional or physiological. Everyone does not get food cravings but they are real
The single most craved food is
Chocolate
The digestive process begins where?
In the mouth
Where does most absorption of nutrients take place during the digestive process?
Small Intestine
Where is waste excreted during digestion?
Large intestine
Why is mastication important during the digestive process?
Chewing reduces food to smaller particles making it easier to swallow and pass through the stomach. Dentition crushes with forces of 200lbs. mashing the bolus and mixing it with enzymes from the salivary glands
Hollow Organs of GI tract
Supplies the body with nutrients and water
Hollow Organs of the GI tract include:
- )Esophagus
- )Stomach
- )Small intestines
- )Large intestines
- )Rectum
Solid organs of the GI tract
secret enzymes that help breakdown the food into micronutrients
Solid organs of the GI tract include:
Pancreas, Liver and Gallbladder
A hollow organ of the GI tract that also acts as solid organ and secretes enzymes is?
The small intestine
Most of he digestive process occurs where?
The small intestine- specifically the jejunum
Protease
Breaks down Protein
Lipase
Breaks down lipids
Amylase
Breaks down carbs
Amylase is the first enzyme secreted in the digestive process and is called
Ptyalin
Transit time
Anywhere from 24 hours to 3 Weeks.
What is undigested food called and where is it excreted?
-Waste, excreted through the rectum
Hormones that aid in digestion
Protease
Amylase
Lipase
Primary Role of carbs in the body
- )Supply energy
- )Maintain blood glucose
- )Continue brain and Nervous system function while sleeping
- )Spare protein so body does not burn dietary or body fat and protein for energy
- )Burn fat for fuel
- )Provides Bulk in diet (Satiety)
Carbohydrates
Latin word for hydrated water. Conatins CARBON, HYDROGEN, OXYGEN. (CHO)
Simple sugars
Monosaccharides and disaccharides.
Monosaccharides
Glucose (dextrose, Blood sugar)
Glucose
Main sorce for the bodys fuel that supplies energy
If too much glucose is consumed
it will be converted into fat and stored for future energy
Disaccharides
- Sucrose
- Maltose
- Lactose
Sucrose
Table Sugar Consist of 2 monosaccharides- Glucose and Fructose that makes sugar sweet
Maltose
Consists of 2 glucose molecules Is made when larger molecules are broken down during digestion
Lactose
- Found in milk* will split into 2 monosacharides during digestion
- -Splints into glucose and galactose
Complex carbs
Polysachharides
The main unit of carbohydrates is
A monosaccharide. One molecule consists of 6 Carbon, 12 Hydrogen and 6 Oxygen atoms.
Lactose intolerant
- Milk allergy
- absence of lactase which causes body to not be able to break down lactose- passes undigested to the colon where bacteria feed- by product is cramping and gas
Ogliosaccharide
A polysaccharide unique because body does not metabolize them in the usual way. Larger molecule and is found in Legumes
Starch
Stored from energy in PLANTS
2 most predominate starches
Amylose and Amylopectin
Amylose
Starch found in grains, legumes, tubers (Potatoes, sweet potatoes, turnips) and some fruits
Amylopectin
Waxy starch Forms string paste when heated- Is used to thicken foods
Most highly branched chain of glucose
Glycogen - stored in liver and muscles
In liver- helps maintain blood Glucose
In Muscles-Provides quick energy for muscles.
Fiber
referred to as roughage. Found only in PLANTS
Soluble fiber
dissolves in water
insoluble fiber
does not dissolve in water
function of soluble fiber
texture to food
sense of fullness
stabilizes Blood suger
Lowers cholesterol
Function of insoluble fiber
stimulates peristalsis, keeps colon muscle exercised preventing disease
decrease constipation
prevents hemorrhoids and colon cancer
decreases chance of appendicitis
Normal Blood Sugar
80-100 MG/DL of blood
Hypoglycemia
Low blood glucose
Hyperglycemia
High Blood Glucose
2 hormones involved in maintaining blood glucose levels
Insulin and glucagon
Homeostasis
maintaining the right mount of blood glucose
Fat cell storage is
unlimited
Recommended intake of CHO’S
loosely recommended 55-65% of total calorie intake but no set recommended intake
Recommended intake of fiber
25-30g
recommended intake of refined sugar
less than 10% of total calories
the average person consumes how much sugar daily?
50 teaspoons a day
Glycemic index
A numeric ranking system for CHO’s based on their immedaite effect on blood glucose levels.
what foods cause rise in blood sugar
CHO’s proteins do not
at the high end of the glycemic index
CHO’s that break down quicker
at the low end of the glycemic index
CHO’s that take longer to break down
Ketosis
a response to fuel storage when CHO’s are restricted from a diet and there is minimal glucose for the body to use, causing the liver to partially break down and form ketones that circulate
Disease is caused by
Poor nutrition and eating habits
Carbohydrates origin
Mainly plants
Monosaccharides
1 molecule of sugar
Disaccharides
2 molecules of sugar
Ogliosaccharides
2-10 molecules of sugar
Polysaccharides
10 or more of sugar
Predilection of Lactose Intolerance
Asians, Native Americans and African Americans
What is the most important nutrient that is second only to water?
Protein
Why is protein so important
Protein is “vital for life” for muscles, and muscles pump oxygen and nutrients through our bodies.
What is protein made of
Carbon, hydrogen and oxygen. But also contains nitrogen, unlike carbs and lipids
Primary role of protein in the body
Growth, maintainable and repair.
Why do children require more protein
Because that are growing
Amino acids
Building blocks of proteins (contain carbon, hydrogen, oxygen and nitrogen: and sometimes sulfur)
How many amino acids make up a protein?
More than 100
Essential amino acids
The body can not synthesize so they must be got from food.
No essential amino acids
The body can form these from nitrogen and carbon
Protein helps create the complex parts of which Parts of the oral cavity
Bone matrix, cartilage and connective tissue
Functional proteins
Dissolve in fluids to be carried throughout the body to do their work: they regulate the pH of the mouth.
3 states of nitrogen balance
- Balanced: has exactly enough for our bodies
- negative nitrogen balance: has less than what our body needs
- positive nitrogen balance: more than what our body needs
Positive nitrogen balance
More is being absorbed in body than what is going out
Negative nitrogen balance
More going out than staying in indicating a lack of protein
Biological value
How well nutrients in food can be made into body protein
Complete proteins
Contains all Essential amino acids ( EAA) in needed proportions. Animal proteins provide them.
Incomplete proteins
Are low in 1 or more EAA’s PLANT provides incomplete proteins
Complementary proteins
Combine 2 foods in the same meal to make what would equal a “complete protein” amino acid pattern
EX: grains and legumes together
Supplementary proteins
Small amount of high quality protein added to a meal that might otherwise be marginal in protein quantity.
Recommended dietary intake of proteins
Depends on body size and physical activity but estimated 40-60 grams a day.
Kwashiorkor
Lack of protein; edema causes pot-bellies look on starving kids
Marasmus
Near or total starvation from lack of calories; as in anorexia
My plate recommends no more than how many oz of protein food source a day and why
6oz or less a day. If you have to much the body will either -use it for energy or store as fat
Digestion of protein
Starts in the mouth with salivary secretions, goes to the stomach it is digested more with hydrochloride acid and Pepsin, then goes to small intestine and is broke down by trypsin and chymotrypsin and then on to the liver where protein synthesis occurs
Chemical make up of lipids
Carbon, hydrogen, oxygen and sometimes phosphorus.
Lipids are insoluble to
Water and will float around in globules
Lipids function in the body
- ) insulate against cold
- ) cushion organs against injury
- ) components of all body cells
- ) are a good source of energy
- ) give a sense of being satisfied
- ) CARRY FAT SOLUBLE VITAMINS A D E AND K
- ) needed to absorb valuable fat-soluble phytonutrients
- ) provide essential nutrients linoleac and linolenic acids
- ) make foods taste good and give them smooth/creamy texture
Triglycerides
The largest category of lipids including 95% Of all fats found in food and adipose tissue
Chemical makeup of triglycerides
Carbon oxygen and hydrogen atoms in 2 parts: glycerol and fatty acid chains
Fatty acids can be
Saturated: (SFA’s) no double bonds
Monounsaturated: (MUFA’s) one double bond
Polyunsaturated: (PUFA’s) more than one double bond
Saturated fatty acids
Animal fat/solid at room temperature (butter, chocolate, cheese, fat on pork or beef)
Saturated fatty acids are associated with
Increase in CVD
Breast cancer
Colon cancer
Unsaturated fatty acids
From plants/ liquid at room temp. (Olive oil, corn oil, canola oil.)
2 common unsaturated fatty acids
Monounsaturated: oleic acid
Polyunsaturated: linoleic acid
Polyunsaturated fats
No evidence of being related to health problems as of yet
Trans fat
A processed hydrogenated lipid. Hydrogenation infused hydrogen into the fatty acid chain so that any “vacant” double bonds become full.
Essential fatty acids (EFA’s)
The body can not make them
2 EFA’s needed
Omega 3
Omega 6
EFA’s known as
Omega oils
Omega 3
Linolenic acid: found in flaxseed, canola oil, soybean oil, walnuts, tuna and salmon
Omega 6
Linoleic acid: found in vegetable oils
Omega 3 referred to as
Anti cardiovascular disease nutrient
Phospholipids
The 2nd category of lipids in body. Function as emulsifiers that kept molecules of fat and water in solution
Cholesterol
Used as a forerunner in our bodies to make vitamin D and sex hormones.
Most common sterol
Cholesterol
What fatty acid raises cholesterol
Saturated fats
Sterols
The 3rd category of lipids in body
Lipoproteins
Triglycerides Coated with protein, cholesterol and phospholipids
Desirable blood cholesterol
180 mg/dL of blood
LDL-less than 130
HDL- over 60
Average weight person should have less than 300mg of cholesterol a day
Saturated fats should be
Less than 7% of diet, keeep fats between 25-30% of your diet (fish, nuts, veg. Oil)
Trans fats
Created when oils are partially hydrogenated. Once the food has been hydrogenated it is no longer considered “saturated, monounsaturated or polyunsaturated” all food labels must have whether a food contains saturated fats and tans fats labeled because they ARE damaging to arteries.
The “secret killer”
Trans fats
Cut trans fats by your diet by
- avoid foods that say partially hydrogenated oil
- avoid deep fried foods
- using olive oil and canola oil when cooking
- using tub margarine rather than stick
