EXAM Flashcards
What is nutrition
Study of nutrients and other biologically active components in food and the body
Why is nutrition important
Leading cause to death: cancer, heart disease and strokes often from diet
What affects do diet choices have
Short term and long term effects
Diseases influenced by diet and genetics
cardiovascular, obesity, osteoporosis, diabetes
What is Nutrigenomics
Science of how nutrients affect the activities of genes and how genes affect activities of nutrients
Why does the body need nutrients
For energy, to move and function
What are essential nutrients
Those that the body cannot make sufficient quantities of
What are the energy yielding nutrients
Protein, Carbohydrates, Fats
Macronutrients
Protein, carb, fat. Needed in large amounts
Micronutrients
Minerals, Vitamins. Needed in small amounts
What are functional foods
Posses nutrients or non-nutrients that might protect against disease
What are Phytochemicals
Non nutrient compounds in plant-derived foods that have biological activity in body
What are the characteristics of a nutritious diet?
-Adequacy
-Balance
-Calorie Control
-Moderation
-Variety
What is adequacy
Getting all essential nutrients, fibre, energy in amounts to maintain health
What is balance
Providing many foods in proportion to each other
*Foods rich in some nutrients don’t replace foods rich in other nutrients
What is calorie control
Control of energy intakes (counting cals)
*Part of a diet
What is moderation
Providing constituents within set limits, not excess
What is variety
Wide selection of foods from different food groups
What impacts foods we choose to eat
-TV
-Social Media
-Social pressure
Estimated Energy Requirement (EER)
Average energy intake to maintain body weight and health
Acceptable macronutrient density ranges (ADMR)
% in diet that should come from each energy yielding nutrient to reduce risk
Daily values (DV)
Aim to stay below but some foods need to meet the DV
Nutrition fact tables
-serving size
-Calories
-13 core nutrients
13 core nutrients
fat, saturated fat, trans fat, protein, cholesterol, carb, sugar, fibre, sodium, vitamin A, vitamin C, iron, calcium, Potassium
Types of health claims
-Disease risk reduction claims
-Functional claims
Functional Claims
roles of a food
Nutrition functional claims
the well-established roles of energy or nutrients that are essential for the maintenance of good health or for normal development and growth
Malnutrition
deficiencies, imbalances, and excesses of nutrients, any of which take a toll on health over time
Why is diet choice important
Long term health prospects (smoking and excessive drinking are more influential than diet)
Nutritional genomics
: how nutrients affect the activities of genes and how genes affect the activities of nutrients
Other lifestyles choices that affect health
-PA
-Sleep
-Stress levels
-Working conditions
-Air quality
How does body use/store Energy yielding nutrients
body can use the energy stored in the carbon-carbon bonds they contain
Function of vitamins and minerals
They provide no energy to the body they act as regulators therefore they assist in all body processes
What if you don’t get enough essential nutrients
Develop deficiencies
Importance of digestive organs
release hormones in response to food, and send messages to the brain that bring the eater a feeling of satisfaction “full or hungry”
What influences diet people choose
Culture, ethnicity, diet restrictions, convenience, social considerations
Factors of diet
-Physical
-Psychological
-Social
-Cultural
-Philosophical
Nutritional assessment of individuals
Essential component of nutritional care (health and diet history, anthropometric measurements, lab test data)
Why are guidelines important
Limit potential harmful dietary constituents
Most effective goals
Set for specific behaviours not overall outcomes
Nutrient density importance
help identify foods that provide bulk without a lot of cals
Who is most reliable for nutritional advice
Diet technician, registered (DTR), Nutrition coach (30 hours of nutrition training, Registered dietitian nutritionist (RDN)
What is absorption
Cellular uptake of products of digestion
Why are digestion and absorption important
To get nutrients we need from food to give us energy
What would happen without nutrients
Become very sick, and ultimately die
What happens to nutrients from food in our body
nutrients in food be transported to the body cells in order for us to survive and thrive
What major hormone makes sure we eat
(Triggers hunger)
Gherlin
Fasting state
state ghrelin levels rise to promote food intake
Digestive tract
Muscular tube from mouth to anus (8m)
Enzymes of saliva
Lysozymes, Amylase and Lipase
What is lysozyme
enzyme that helps destroy bacteria in the mouth
What is amylase
initiates carbohydrate digestion, breaking down polysaccharides into smaller chains of glucose.
What is lingual lipase
only a small contribution to fat digestion in adults, but it is more significant in infants who receive a large proportion of fat (lipid) from breast milk/formula ingestion
where do Most significant enzymatic digestive process take place
Takes place in the mouth for carbs
4 basic tastes
-Sweet
-Sour
-Salty
-Bitter
Epiglottis
“Trap door”
Function of epiglottis
strip of cartilage guards the entrance to the trachea and prevents fluids and foods from entering the trachea, therefore helping to prevent choking.
What is dysphagia
difficulty swallowing seen with aging (Parkinson’s, ALS and Alzheimer’s)
Role of sphincters
contract or relax, allowing entry of food into defined compartments in the body - prevent food moving in the wrong direction
Upper esophageal sphincter (UES)
top of the esophagus and helps prevent acidic stomach secretions from going up and into the trachea
Lower esophageal sphincter (LES)
prevents the acidic contents of the stomach from “refluxing” back up into the esophagus
Pyloric sphincter
allows the chyme from the stomach to enter the intestine
Interior anal sphincter & External anal sphincter
control the release of stool from the body
Stomach
Holding tank
Why is the stomach a strong organ
3 layers of wall muscles
What is chyme
Partially digested food
What does the stomach release
gastric juice which contains enzymes and a very strong acid, hydrochloric acid (HCl). The HCl decreases the pH of the chyme
Acidic environment
Causes protein denaturation
What’s found in the small intestine
the ducts from the gallbladder and pancreas
Segments of small intestine
duodenum, jejunum, and ileum
What is peristalsis
wavelike muscular squeezing, moves the chyme through the small intestine
What digestion occurs in the small intestine
Enzymatic digestion of carbohydrates, fats and proteins
Why is the small intestine important
major site for nutrient absorption in the body
Gallbladder function
storage site for bile which is made by the liver & empties bile into the small intestine via the bile duct.
Why is bile necessary
so that fats will make contact with enzymes for their digestion
Pancreas function
secretes pancreatic juice (sodium & bicarbonate) into the small intestine
Large intestine function
responsible for the reabsorption of water and minerals
What forms feces
fibres and undigested materials that remain in the large intestine
Where is feces stored before its released
Rectum
Where does waste products exit the body
Anus
Where does digestion of starch occur
Mouth and stomach
What happens in the lower stomach
hydrochloric acid denatures salivary amylase thereby halting enzymatic digestion of starch
What produces starch-digesting enzyme (pancreatic amylase)
Pancreas
What happens to undigested carbs
Reach the colon and may be broken down by intestinal bacteria
Fibre breakdown
Mouth: crushes it
Stomach: no action
SI, Pancreas, liver & gallbladder: fibre binds cholesterol and come minerals
LI: : Most fibre is excreted with the feces; some fibre is digested by bacteria in the colon
Fat breakdown
Mouth: lingual lipase fat breakdown
Stomach: some digested by gastric lipase
Liver: secretes bile
Gallbladder: stores & release bile
Pancreas: produces fat-digesting enzymes (pancreatic lipase) and releases them into the small intestine to split fats into their component parts (primarily fatty acids and monoglycerides), which are then absorbed
What is last to leave the stomach
Fat
Protein breakdown
Mouth: soften and mix with saliva
Stomach: uncoil protein & activate protein digesting enzymes
SI: Split into smaller fragments into amino acids
LI: Colon reabsorbs some water and minerals
GI microbes
approx 100 trillion in intestine
Prebiotics
substance that mat not be digestible by the host, such as fibre, but serves as food for probiotic bacteria and thus promotes their growth
Probiotics
Consumable products containing live microorganisms found in sufficient numbers to alter the bacteria colonies of the body In ways believed to benefit health
Digestive problem conditions
Hiccups, heartburn, ulcers, choking, gastroesophageal reflux disease (GERD), constipation and diarrhea and IBS
What are food borne illnesses
Food poisoning
What causes food borne illnesses
Microbes
Foodborne infection
Caused by eating foods contaminated with infectious microbes
Foodborne intoxications
Caused by eating foods containing natural toxins, or microbes that produce toxins
Botulism
Toxin produced by bacteria. Common in foods with low acidity
Foods common cause of botulism
corn, peppers, green beans, meat, fish, chicken or garlic, honey
Clostridosis
include improperly cooked, or cooled stews, meat and cooked beans
Clostridiosis symptoms
abdominal bloating, pain, cramp, watery diarrhea and muscle aches
E.Coli
undercooked ground beef, unpasteurized milk, unpasteurized juice, raw produce like sprouts or romaine lettuce, person to person contact from unwashed hands
E.Coli symptoms
include severe bloody diarrhea, abdominal pain, vomiting, acute kidney failure; death
Hep A
undercooked or raw shellfish; raw or lightly cooked produce, contaminated water, baked goods or other ready-to-eat foods contaminated by infected food handler
Listeriosis
raw meat and seafood, luncheon meats, hot dogs, unpasteurized milk, and soft cheeses
Salmonellosis
raw or undercooked eggs, meats, poultry, unpasteurized milk products and juices, shrimp, pasta and raw produce
Staphylococcal food poisoning
toxin produce by bacteria in meat, poultry, egg products, tuna salad, macaroni salad, potato salad and cream filled pastry
How can food borne illnesses occur
indirectly from other foods, from cross contamination
4 main principles to prevent food borne illnesses
-Clean
-Separate
-Chill
-Cook
Danger zone
4-60 degrees because bacteria multiplies easily
Fridge temps
0-4 degrees celsius
Risky foods
-Raw foods
-Raw produce
-Homemade oils
-Seafood
-Sushi
-Honey
what are the two groups carbohydrates can be broken down into
-Complex carbohydrate
-Simple carbohydrates
Complex carbohydrates
Glycogen, starch, fibre (soluble, insoluble)
Simple carbohydrates
Disaccharides and monosaccharides
Carbohydrates
Provides the most kcal in diet
Roles of carbohydrates
Provide energy, feed the brain and Nervous system, allow digestive system to function properly & keep body lean
What are the sugar molecules
Monosaccharides & Disaccharides
Monosaccharides
Glucose
Fructose
Galactose
Disaccharides
Maltose
Sucrose
Lactose
How are simple sugars absorbed
absorbed directly into the bloodstream
How are disaccharides absorbed
Split into 2 monosaccharides by enzymes to be absorbed
When can absorption not occur
When there isn’t enough enzymes present
Starch
complex carbohydrate stores carbs in plants
types of starch
Amylose (unbranched), amylopectin (branched)
Why is glycogen important
it represents a source of glucose for our body in a time of need
Where is glycogen found
1/3 Liver, 2/3 Muscle tissue
Examples of fibres
Cellulose, hemicellulose, pectin, gums, ligin
Insoluble fibre
doesn’t dissolve in water
soluble fibre
dissolves in water, form get, digested in colon
Role of soluble fibres
-delays glucose absorption into the blood preventing large changes in blood glucose levels
-can lower blood cholesterol levels by binding to bile, causing the bile to be excreted with feces.
Insoluble fibres
Cellulose, ligin, resistant starch, hemicelluloses, insulin
Role of insoluble fibres
Accelerates GI transit, delays glucose absorption
Daily fibre intake
21-38g
4 benefits of fibre
-Promotion of normal blood cholesterol concentration
-Blunting blood glucose fluctuations and reduced risk of diabetes
-Maintenance of healthy bowel function/healthy digestive tract
-Promotion of a healthy body weight
Total sugars
all sugars present in foods and beverages regardless of the source. Free and naturally occurring
Added sugars (free sugars)
are all sugars added to foods and beverages during processing or preparation
Carb digestion in mouth
Amylase starts a small amount of digestion, breaking down polysaccharides into smaller polysaccharides and disaccharides.
Chewing occurs to break it down
Carb digestion in the stomach
enzymatic digestion of starch stops as salivary amylase is denatured, and products of starch digestion and fibre are mixed with stomach acid
Carb digestion in the small intestine
Where majority takes place. - Pancreatic amylase enters the small intestine and breaks polysaccharides into shorter glucose chains and disaccharides
Maltase
Cleaves maltose into two molecules of glucose, which are then absorbed
Sucrase
cleaves sucrose into glucose and fructose, which are then absorbed
Lactase
cleaves lactose into glucose and galactose, which are then absorbed
Resistant starches
may resist digestion and undergo some fermentation in the large intestine
Lactose intolerance
Inability to develop the enzyme lactase which is responsible for breaking lactose into glucose and galactose
Undigested lactose
attracts water into the intestine and is a source of food for bacteria - leads to bloating, gas
Celiac disease
medical condition where the body has an autoimmune response caused by ingestion of a protein called gluten
What is carbohydrates primarily digested into
Glucose
What happens when the body has enough glucose already
stored as glycogen in the liver and muscle
What happens when the body has enough glycogen
Stored as fat
Gluconeogenesis
When the body doesn’t have enough glucose and it breaks down glycogen, or when needed it can make glucose from protein and glycerol
Ketone bodies
breakdown product of fat which can be used for energy in the absence of glucose
Important peptide hormones involved in blood glucose regulation
Insulin
Glucagon
-Both secreted from pancreas
What happens when blood glucose levels fall from not eating enough
pancreas secretes glucagon it stimulates glycogen breakdown, and fat breakdown
Hypoglycemia
When blood glucose falls below normal range
Type I diabetes
insulin-dependent form, where that person’s pancreas is unable to produce sufficient amounts of insulin to allow for adequate cellular glucose uptake
Type II diabetes
Not insulin dependent. Developed from obesity
Is type I or type II more common
Type II
Glycemic response
extent to which blood glucose concentration is raised by a food, and the extent to which it elicits an insulin response
Glycemic index
a ranking of foods according to their potential for raising blood glucose relative to a standard such as glucose or white bread
Refined sugars
Not nutrient-dense, “empty cals”, lack of vitamins and minerals
Alternative sweeteners
Low calories, Provide 2000 times the sweetness of sugar
How much sweeter is aspartame than sucrose
200
Sugar has been accused of 5 nutrients problems
1.promoting and maintaining obesity
2.causing and aggravating diabetes,
3.increasing the risk of heart disease,
4.disrupting behaviour in children and adults, and
5.causing dental decay and gum disease
DRI for carbs
45-65% of daily cals from carbs
Benefits of diets rich in carbs
May protect against heart disease and strokes
Benefits of diets rich in fibre
Help with digestion, they absorb water give the full feeling
Role of glucose
Fuels work of most body cells
What happens when body doesn’t have enough glucose
it makes protein make it but then protein cant do its functions (Protein-sparing action)
How to maintain glucose levels
Balanced meals, eaten on a regular schedule
Diabetes
person’s own immune system attacks the cells of the pancreas that synthesize the hormone insulin, then pancreas can’t produce insulin
Pre diabetes
impaired fasting glucose (IFG), impaired glucose tolerance (IGT) … each of which places individuals at high risk of developing diabetes and its complications”
Sugar affects on the body
might influence behaviour in many ways: by altering the levels of chemicals in the brain that affect mood, by inducing nutrient deficiencies, by stimulating the release of the series of hormones the body secretes after consuming sugar, or by providing pure energy
What is the most energy dense nutrient
Lipids; provide 9kcals/g
Why are fatty foods good
Have high energy density
Role of adipose cells
Expand and store fat
Importance of fat
We use fat for energy when food isn’t available
Energy from fat fuels what
muscles
Role of fat aside from providing energy
-serves as a shock absorber for vital organs
-insulates, helping protect the body from outside extreme temperatures
-make up parts of the cell membrane
-dietary fats contain essential fatty acids that are required by the body
Cals in fat
Twice as many cals in fat than other macronutrients
Triglycerides
Make up almost all of the lipids in foods and lipids in the body
Triglyceride classification
saturated, monosaturated and polysaturated fats depending on the majority of fatty acids that make it up
Triglyceride composition
Carbon, Hydrogen, Oxygen
Role of phospholipids
Maintain cell membranes
Sterols function
Involved in cell membrane structures as well as the synthesis of hormones and vitamin D
Polyunsaturated fats
usually liquid at room temp (sunflower oils)
Phospholipids
soluble in both fat and water which makes them important in cell membranes and food industry
Lecithin
Phospholipid in egg yolks, soy, liver, peanuts
Role of phospholipids
part of cell membranes to assist with fat loving and water loving particles to move across the membrane
How are fats effectively digested
the body must keep fats mixed in the watery fluids of the gastrointestinal tract to allow enzymes to dismantle triglycerides into smaller molecules the body can use
Lingual lipase
present in the saliva, accounts for the small amount of enzymatic digestion. Significant in infants
Lipase enzymes function
from both the pancreas and the small intestine (pancreatic lipase, intestinal lipase) fully digest the fats
Lipoproteins
Cluster of lipids associated with protein that serve as transport vehicles for lipids in the lymph and blood
4 lipoproteins
Chylomicrons
LDL: Low-density lipoproteins
HDL: High density lipoproteins
VLDL:
Risk of diets high in fats
Risk of cardiovascular disease
Intake of saturated fats
10% of cals from fat
Essential fatty acids
Linoleic acid and linolenic acid, are 18-carbon, polyunsaturated fatty acids, which must be supplied by the diet
Linolenic acid
primary member of omega-3-family found in oils (soybean)
Fatty acid deficiency symptoms
growth delays/stunting, reproductive failure, skin abnormalities, kidney and liver disorders as well as neurological and vision problems
Fat storage
Protection mechanism against starvation
What happens when fat is stored
, lipoprotein lipase hydrolyzes triglycerides and fatty acids which are absorbed into the adipose cell
What happens when fat is needed
Hormone-sensitive lipase hydrolyzes stored triglycerides and releases fatty acids and glycerol into the blood.
Order of fat storage and use
-Lipoprotein lipase hydrolyzes triglycerides
-Fatty acids are absorbed into the adipose cell
-Hormones then resemble them back into triglycerides
-Hormone-sensitive lipase hydrolyzes stored triglycerides
-Fatty acids and glycerol are released into the blood
Fat replacers
Ingredients in a food or artificial fats that mimic some or all of the functions of fat
Do fat replacers provide energy
Only some do
What are fats useful for
nutrients, energy, transport, raw materials, sensory appeal, appetite, satiety, and texture
Fat characteristics
They’re emulsifiers: they have both water loving and fat liking characteristics
Omega-3
Can improve heart health, could suppress immune function in large amounts
Hydrogenation
process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation and secretes trans fatty acids
What foods have alot of fat
meat (lean, medium, extra lean, regular)
Fat % in daily cals
33%
Why are proteins more diverse than carbs and fat
They’re made of a combination of 20 amino acids
What happens when the body doesn’t have adequate fuel from glucose, protein
body can breakdown body proteins to supply energy and amino acids
How does the body protect itself
breaking down the least essential proteins of the blood and muscles while preserving the heart and other organs
How many common nutrition-related amino acids
20
What does shape of protein depend on
Chains of amino acids can then be twisted and folded into a variety of complex shapes, all depending on the amino acid sequence
Side groups of the various amino acid chains
they attract or repel each other contributing to shape (hydrophobic & hydrophilic)
What do some proteins require to activate them
minerals
Do proteins function together
yes in a complex (hemoglobin known as quaternary structure)
Does enzymatic digestion of protein occur in the mouth?
No
What happens to protein in the stomach
mixed with hydrochloric acid (HCl) and denaturation occurs
What is denaturation
irreversible change in a proteins shape and consequent loss of its function brought about by heat, acids, bases, alcohol, salts of heavy metals, or other agents
Benefits of denaturation
allows enzymes better access to the peptide bonds, so without the effects of acid on protein, maximum digestion of protein could not occur
Result of denaturation
change in shape, and therefore the loss of function, of that protein
digestion of proteins in the small intestine
intestinal enzymes and pancreatic enzymes facilitate further digestion of polypeptides into tripeptides, dipeptides, and amino acids
enzymes that work in the small intestine to digest protein
trypsin, chymotrypsin, elastase, collagenase, and carboxypeptidases
what happens on the surface of the small intestine cells
tripeptidases and dipeptidases digest these small peptides to amino acids, and the cells absorb them
Role of protein
involved in growth and maintenance of tissues, such as hair, skin, organ tissues, tissue repair, such as muscle growth or wound healing.
Function of proteins
act as enzymes, facilitating chemical reactions in the body
Protein role in fluid balance
Presence of plasma proteins in the blood help prevent leaking of fluids into the interstitial space, thereby preventing edema
How are proteins buffers
maintain constant pH in body compartments, by ‘soaking up’ excess hydrogen ions in the presence of a pH derangement.
Major role of proteins
transport of nutrients, hormones, chemicals, waste products and oxygen in the body.
What do proteins help prevent
Weak immune system, blood clotting
What happens to amino acids once a protein is digested
Dietary protein is degraded, and the amino acids eventually end up in various cells
what are the amino acids used for after protein digestion
-To synthesize new body proteins
-To make other needed compounds such as the vitamin niacin
-To make another amino acid by dismantling this amino acid and using the amino group to make another amino acid.
-To provide energy from what remains once the amino group is stripped away.
When are amino acids wasted
-There is a lack of energy from carbs and fat
-Excess protein is provided by the diet
-Certain single amino acids are overly plentiful (ex. amino acid supplements)
-The essential amino acids are not plentiful enough in the diet
High quality proteins
proteins derived from animals such as fish, wild game, beef, poultry, eggs, and milk.
Most digestible proteins
Animal proteins like that in meat or an egg
Lower quality proteins
plant proteins because of their lower digestibility & they lack some of the essential amino acid
Limiting amino acids
An essential amino acid present In dietary protein in insufficient amount, thereby limiting the body’s ability to build protein
Nitrogen balance
amount of protein eaten (nitrogen consumption), compared to the amount of protein catabolism (nitrogen excretion), in a given period of time
Nitrogen containing energy-yielding nutrient
Protein: can measure intake and catabolism
Nitrogen equilibrium
If nitrogen intake is equal to nitrogen excretion, person only using what they consume
Positive nitrogen imbalance
Building more proteins than they are degrading
Who is positive nitrogen imbalance common in
a growing child, a pregnant woman, a weightlifting athlete in training, or a person recovering from a serious illness
Negative nitrogen intake
nitrogen intake is less than nitrogen excretion - indicating that the body is degrading more than it is synthesizing.
Who is negative nitrogen intake common in
people who are starving, have severe burns, illnesses, infections, or a fever
Risks from too much protein
developing heart disease, cancer and obesity
World’s most widespread malnutrition problem
deficiency in protein
Kwashiorkor
: sudden (or acute) protein deficiency or a rapid deprivation of food. 1-3 year olds affected
When is kwashiorkor usually developed
when a child is weaned off breastfeeding because a second child is born
Edema
result of albumin and plasma protein loss, thereby contributing to leaking of fluid into the interstitial spaces causes swollen belly
Marasmus
severe and chronic deprivation of protein and energy, along with vitamins and minerals
Who is affected by marasmus
children less than 2 years old and results in severe weight loss, muscle wasting, and changes to the skin and hair
Recommended protein intake according to AMDRs
10-35% of total energy intake be derived from protein
Are protein supplements beneficial
No
Why are Protein supplements harmful
made up of a single amino acid may overload the transport protein and, therefore, result in the deficiency of another amino acid.
Lacto-vegetarian
includes dairy products, vegetables, grains, legumes, fruits, and nuts, excludes flesh, seafood, and eggs
Ovo-vegetarian
includes eggs, vegetables, grains, legumes, fruits, and nuts
excludes flesh, seafood, and dairy products
Lacto-ovo-vegetarian
includes dairy products, eggs, vegetables, grains, legumes, fruits, and nuts, excludes flesh, seafood
Pesco-vegetarian (pescatarian)
includes seafood, dairy products, eggs, vegetables, grains, legumes, fruits, and nuts, excludes meat and poultry
Vegan
only food from plant sources: vegetables, grains, legumes, fruits, seeds, and nuts
Fruitarian
includes only raw or dried fruits, seeds, and nuts in the diet
Benefits of being vegetarian
generally maintain lower and healthier body weights, lower risk of type ii diabetes, lower rates of hypertension and lower blood cholesterol, lower rate of death from heart disease and lower rates of some cancers.
Rare-amino acids
seleno-cysteine
Why are amino acids needed
Without them the body cant make proteins it needs to grow and do its work
What do proteins need to properly function
must be accompanied by array of vitamins and minerals
How is quality of protein measured
by its amino acids, by its digestibility, and by how well it meets human needs
Minimum protein intake
10%
Protein intake for children and infants
35%
What are vitamins
Organic, essential micronut
Role of vitamins
Energy metabolism, physiological functioning and deficiency and disease prevention
Do vitamins yield energy
No
Water soluble vitamins
Vitamin B, Vitamin C
Fat soluble vitamins
Vitamin A, D, E and k
When are water soluble vitamins required
frequently, due to our inability to store them
What happens to water soluble vitamins in the body
absorbed into the blood, and they circulate freely in water-filled parts of the body until the kidneys filter them during urine production
What happens to fat soluble vitamins in the body
absorbed into the lymph, travel through the blood via protein carriers and they are stored in fat deposits and in the liver
When are fat soluble vitamins needed
in periodic doses (weeks to months)
Role of vitamin A
Involved in vision and maintaining mucus membranes, skin, bone and tooth development and growth, reproduction, gene regulation, and immune function
Lack of vitamin A
Night blindness - affecting the retina can lead to full blindness with damage to the cornea
Xerophthalmia
Blindness from Vitamin A deficiency
What happens to the eye during Xerophthalmia
-cornea becomes dry and hard which is known as xerosis
-softening of the cornea called keratomalacia which then leads to total blindness.
Keratinizatio
caused by deficiency in vitamin A which causes rough skin, dry and lumpy
How do Vitamin A Deficiency affect digestion
damages the cells of the intestine decreasing digestion and absorption of nutrients, worsening malnutrition. Epithelial tissue defenses weaken increasing the likelihood of infections of the gastrointestinal tract, respiratory tract, vagina and inner ear
Main food causing toxicity from vitamin A
Liver it causes dry/itchy skin loss of menstruation, jaundice, bone weakening, birth defects
Vitamin D
Found in animal foods, it’s the most likely to have toxic effects in excess amounts
Function of vitamin D
involved in bone maintenance and growth and raising blood levels of calcium and phosphorus can do it by increasing absorption from the GI tract, kidney and mobilization into the blood
Regulation of vitamin D synthesis
Ultraviolet light dependent
What does vitamin D function as
Hormone
Role of vitamin D
acting on the heart, stomach, pancreas, skin and reproductive organs.
What cells do vitamin d help
mature cells, including immune cells
Vitamin D deficiency in children
Rickets: results in inadequate bone mineralization and subsequent bowing of the legs.
Vitamin D deficiency in adults
Osteomalacia: results in softening of bone.
Toxicity of vitamin D
high blood calcium, and calcification of tissues such as blood vessels, kidneys, heart, lungs and joints
Vitamin E
Important antioxidant
Role of vitamin E
protect a variety of tissues and molecules, including polyunsaturated fatty acids (pufa) and low density lipoproteins (LDL). By protecting LDL cholesterol from oxidation and reducing inflammation, vitamin E may even reduce the risk of heart disease.
What risks do vitamin E reduce
Heart disease
High doses of vitamin E
could impair blood clotting and enhance effects of anti-clotting medications
Vitamin K
fat soluble vitamin that helps with blood clotting and synthesis of bone proteins
Vitamin K deficiency
due to inadequate intake, as a result of hindered fat absorption, or as a result of medications that may kill vitamin K-producing bacteria in the gut
Vitamin K deficiency symptoms
hemorrhaging, which can ultimately result in death
Vitamin K toxicity
happen with high doses of vitamin K from supplements. It causes the liver to release bilirubin into the blood, leading to jaundice and potentially brain damage in infants
How are vitamins lost while cooking
Cooking with boiling water
Vitamin C
antioxidant main role is in collagen formation and maintenance
Who is RDA high in
smokers (+35 mg) due to the increased need for the antioxidant effects of vitamin
Deficiency of vitamin C symptoms
hemorrhages, bleeding gums, joint pain, poor wound healing and frequent infections, can shorten affects of a cold
Vitamin B function
coenzymes in metabolic processes act to facilitate enzymatic reactions by binding to specific enzymes and forming a recognizable active site for the substrate
How toes vitamin B help with reactions
produce energy from carbohydrates, fats, and proteins.
Thiamin deficiency
rare and limited to those with alcoholism and not access to adequate food can appear as dry or wet beriberi
Severe thiamin deficiency & symptoms
In Alcoholics - Wernicke-Korsakoff syndrome. Symptoms include irritability, disorientation, loss of short-term memory, jerky eye movements and a staggering gait
Ricoflavin
acts as a coenzyme involved in energy metabolism of all cells (found in milk, eggs, meats)
Niacin
energy metabolising in every cell (in meat, fish, whole grains)
Folate
forms part of important coenzymes used in DNA synthesis helps with production of new cells (legumes, bread, cereal, green leafy vegetables)
Why do women who want to become pregnant take vitamins
to help prevent neural tube defects
Vitamin B-12
involved in new cell synthesis and maintenance of nerve cells. It is also involved in the activation of folate.
What is B-12 found in
Fish, meat, poultry, milk, eggs
Deficiency symptoms of B-12
Take years for onset but are bad at onset
Absorption of B-12
depends on the presence of intrinsic factor which is secreted by stomach cells ‘pernicious anemia’
Atrophic gastritis
condition where the stomach is inflamed and produces less acid and intrinsic factor making vitamin B12 deficiency common in the elderly.
Vitamin B-6
synthesis of hemoglobin, roles in immune function and steroid activity, development of brain and NS, Conversion of nonessential amino acids into other nonessential amino acids, Conversion of tryptophan to niacin or neurotransmitters like serotonin (meats, fish, poultry)
Biotin
Energy metabolism (needed in small amounts)
Pantothenic acid
energy metabolism, synthesis of fats, neurotransmitters and steroid hormones
Pantothenic acid deficiency
failure of all body systems because of the vast roles that pantothenic acid has, fatigue and gastrointestinal problems.
What found is high in vitamin C and low in D and B 12
Oranges
What food is high in B12 and vit D
Fatty fish
Bioavailability of a nutrient
how much of the nutrient can be absorbed and used and stored when it is eaten
Does exceeding requirements of vitamains through supplements have risk?
Yes
what is water
an essential nutrient and a macronutrient which is needed in a larger amount than any other nutrient
is water an energy yielding nutrient?
Ni
Function of water
transporting waste and nutrients, maintain structure of large molecules act as a substrate in chemical reactions, acting as a lubricant and cushion around joints, spinal cord, eyes and organs, regulating body temperature, and maintaining blood volume (blood pressure).
What % body weight is water
60%
Dehydration
Loss of water from the body that is not being replaced
Mild dehydration
when less than 5% water loss, dehydration starts
Severe dehydration
when more than 5% body water is lost
What part of brain signals thirst
hypothalamus
How much water do females 19+ need per day
2.7L
How much water do males 19+ need per day
3.7L
What gas high water content
liquids, vegetables, fruit
What has moderate water content
meat and poultry
What has low water content
fats, nuts, cheese, breads, baked goods, grains
Overhydration
Dangerous dilution of the body’s fluids resulting from excess ingestion of plain water
Who often experiences over hydration
People with kidney disorders due to lack of urination
What can over hydration lead to
hyponatremia (a decreased sodium concentration in the blood) which is a dangerous condition often seen in endurance athletes (athletes are also losing sodium in their sweat) and may result in convulsions and death
how does water loss occur
urination, sweat, loss from respiratory and water present in feces
Hard water
high in calcium and magnesium
Soft water
generally sodium
How is hard water softened
softened with a water softener which removes calcium and magnesium and adds salt
Soft water health risks
can aggravate hypertension and heart disease
how do cells move
cells direct the movement of ions/electrolytes and water follows it, movement directed by charge
Balance of water
inside versus outside of the cell because too much water movement into the cell will cause the cell to burst and die
How does the body balance fluid imbalances
kidneys, brain and GI tract
What helps control pH
-minerals have an significant role
-The lungs and kidneys also play important roles
Where is Calcium found
bones and teeth
role of calcium
-maintaining bone rigidity
-supply for when blood calcium levels are low.
How much calcium do adults absorb
25%
How much calcium do women and children absorb
50-60%
sources of calcium
green leafy vegetables, milk
calcium toxicity
constipation, increased risk of kidney stones, and decreasing absorption of other minerals like iron and phosphorus.
calcium deficiency
can result in a loss of bone density, a disease known as osteoporosis, or loss of estrogen production in response to menopause in women
risks of Osteoporosis
age, low calcium intake, physical inactivity, genetics, lack of vitamin D
where is Phosphorus found
bone, teeth
Most abundant mineral
calcium
Second most abundant mineral
phosphorus
What is phosphoric acid and its salts a major part of
buffer system in cells
Role of phosphorus
part of DNA and RNA and is also necessary for the activation of many enzymes and B vitamins, in cell membranes. obtains energy from energy yielding nutrients
Phosphorus food sources
animal-based foods (meat, milk, eggs, fish)
Where is magnesium found
in bones other half in soft tissues and muscles, extracellular fluids
function of magnesium
energy metabolism, muscle contraction, supports normal functioning of the immune system and helps prevent dental caries by holding calcium to the enamel of the teeth.
Magnesium toxicity
fatal and generally only appears with supplements or salts
Magnesium deficiency
may occur with alcohol abuse, chronic undernutrition, kidney disease, prolonged vomiting, and diarrhea. tetany, impaired central nervous system activity, and be linked to high blood pressure and heart disease.
sodium function
maintenance of fluid balance and pH, assists in muscle contraction and neuronal signalling
AI for sodium in women & male
1500mg never more than 2300mg
Risks of increased salt intake
hypertension
What Is potassium found in & function
Found inside cells, helps maintain fluid and electrolyte levels, neuronal signaling and muscle contraction
Benefits of diets high in potassium
blood pressure-lowering and prevention effect
Sources of potassium
bananas, oranges, avocados, tomatoes, strawberries, potatoes, and cantaloupe
How is potassium lost from the body
vomiting, dehydration, diarrhea, use of diuretics, steroids, or laxatives.
Symptoms of potassium deficiency
muscle weakness and paralysis.
Chloride function
maintaining fluid and electrolyte balance; it also forms part of hydrochloric acid in the stomach.
Chloridedeficiency symptoms
heavy sweating, vomiting, and diarrhea.
Sulphur role
shaping proteins because of sulphur bonds which stabilize the protein’s structure
Trace minerals
essential nutrients present in smaller amounts in the body than the major mineral.
where are trace minerals found
as a result of absorption from soil, water, processing and cooking tools
iodine function
involved in maintaining metabolic rate, temperature regulation, and growth
iodine deficiency
in enlargement of the thyroid gland (goiter) and decreased synthesis of thyroid hormones, which can affect one’s heart rate, body weight, and energy level.
sources of iodine
seafood, milk
Iron chief function
oxygen delivery as part of the proteins hemoglobin and myoglobin
iron deficiency
anemia
How is iron lost
bleeding, sweating, urinating, and sloughing of skin cells.
Heme
iron found with hemoglobin in animal sources
nonheme
found in plant and animal sources and from soil, water sources, and contamination from cooking in iron-based pots and pans
sources of iron
-Meat, fish, poultry due to improved bioavailability from heme iron
-Legumes and some vegetables can serve as important source of nonheme iron in the absence of meats, fish and poultry
Balance of iron
regulation of absorption but also regulation of transport, storage, recycling, and losses
hormone important for iron balance
Hepcidin - produced from liver
Who is at high risk of iron deficiency
women, pregnant women, infants, children, adolescents
most common symptom of iron deficicney
anemia - fatigue
Stages of iron deficiency
Stage 1: iron stores diminish
Stage 2: decrease in transport iron
Stage 3: limited hemoglobin production
Zinc function
helps a variety of enzymes, growth, energy metabolism, reproduction, transport of vitamin A, taste perception, and wound healing.
Foods that contain zinc
meats, fish, poultry, milk products, whole grains, and vegetables
zinc deficiency symptoms
impairs the immune response making infections and GI infections more likely, furthering malnutrition, impaired sperm count, growth delay, altered tase, loss of appetite, poor wound healing
Selenium role
antioxidant in the body that works with vitamin E to prevent heart disease and cancers
Selenium deficiency
Keshan disease, changes to the composition and structure of heart tissue.
Selenium toxicity
Caused by supplements, brittleness and loss of hair and nails, as well as nervous system abnormalities
Fluoride role
preventing tooth decay
Fluoride deficiency
result in unhealthy teeth
Fluoride toxicity
during tooth development associated with a permanent discolouration of teeth, called fluorosis
Sources of fluoride
tea, seafood
Chromium function
carbohydrate and lipid metabolism, helping to maintain glucose homeostasis.
Chromium deficiency
may cause diabetes-like symptoms such as elevated blood glucose or impaired blood glucose tolerance
Food sources of chromium
unrefined food particularly meat and whole grains.
Copper function
absorption and use of iron, hemoglobin formation, collagen formation for wound healing
Copper deficiency symptoms
raises blood cholesterol and damage blood vessels
Copper toxicity
comes from supplements and may cause liver disease
Wilsons disease
rare genetic disorder, copper accumulates in the liver and the brain
What influences people to drink
culture
religious beliefs
friends or family
personal experiences
media/tv
what does alcohol contain
methanol, ethanol. Hydroxyl group
BINGE drinking
Consuming 5 drinks or more in a row for a man and 4 drinks in a row for a women
% of ethanol in beer
4-7%
% of ethanol in wine
8-12%
% of ethanol in spirits
40-50%
standard drink
15mL of pure ethanol
When can judgement be impaired with alcohol
0.02% blood alcohol concentration
When are driving skills impaired
.04%
When will you become unconscious
.30%
when is death a potential risk
.4-.5%
Type of drug is alcohol
sedative that sedates some inhibitory nerves as well as excitatory nerves
Parts of brain affected with alcohol
*Frontal lobe – judgement and reasoning are affected
*Speech and vision centres become sedated
*Large muscle control is affected
*Conscious brain- completely subdued so person passes out
*Deepest brain – respiration and heart rate are affected potentially leading to death
Absorption of alcohol
some into Stomach and SI, most into blood stream
how fast can alcohol reach brain when consumed on empty stomach
1 min
What breaks down alcohol in stomach
an enzyme called alcohol dehydrogenase (ADH)
Metabolism of alcohol
Once absorbed, blood vessels carry the alcohol throughout the body.
liver role with alcohol
elimination of alcohol from the body
What happens if liver can’t absorb all the alcohol
goes to brain and causes disinhibition (alcohol can act as a “social lubricant”), and problems with speech, coordination, and gait.
What metabolizes alcohol in the liver
alcohol dehydrogenase and MEOS 1
What does alcohol impair production of
glucose, and therefore ketosis is favoured since acetyl-CoA is preferentially used to make ketone bodies.
What does alcohol increase production of
increases the production of lactate, which can lead to lactic acidosis.
Effects of alcohol on the brain
atrophy (a shrinking of the brain), memory problems, abnormal eye movements, dementia, balance problems, and gait disorders.
Wernicke-korsakoff syndrome
Develops in chronic users of alcohol and is related to thiamin deficiency.
-Results in profound memory and coordination problems, and people with this condition often make up very intricate stories as a means to compensate for their problems with short-term memory.
Alcohol effects on liver
Fibrosis and eventually cirrhosis, where in the normal liver cells become irreversibly damaged and are replaced with scar tissue.
Stages of liver deterioration
- Fatty liver
- Fibrosis
- Cirrhosis
Alcohol Effects on the heart and cardiovascular system:
-reduce the risk of heart attacks and strokes when consumed in moderation
-chronic heavy drink can increase risk of high bp, heart attacks and strokes or may contribute to the development of dilated cardiomyopathy (where the heart becomes enlarged and dilated and less efficient at pumping blood).
Alcohol Other effects on the body
-cancers
-joints affected
-skeletal and heart muscle issues
-osteoporosis
-bone deterioration
Recommendations for alcohol
reducing alcohol intake to 2 drinks per day or less is recommended to prevent hypertension
when do risks develop from alcohol
-3-6 drinks/week
-7 drinks/week really increases risk of heart disease or stroke
-2 drinks per occasion
-drinking while pregnant/breastfeeding
Reduce long term health risks by drinking no more than
-10 drinks a week for women, with no more than 2 drinks a day most days
-15 drinks a week for men, with no more than 3 drinks a day most days
Reduce risk of injury from alcohol by consuming how many drinks per occasion
-no more than 3 drinks (for women)
-4 drinks (for men)
What risks come from obesity
hypertension, type ii diabetes, cardiovascular disease, some cancers and respiratory problems
Is there increased risk with overweight
yes
risks with being underweight
undernutrition
osteoporosis
infertility
impaired immunocompetence
Why do females require higher percentage of fat
because of their potential physiological capacity to carry and have children
Where is fat necessary for women to act as energy reserves during reproduction
hips, thigh, buttocks
Location of fat
indicator of health status
Central obesity
more at risk of developing obesity-related diseases, compared to a person with an equal amount of body fat who doesn’t have central obesity
visceral fat
fat stored within the abdominal cavity in association with the internal abdominal organs” is most dangerous to health
waist circumference
above 102 cm (40 in.) for men, and 88 cm (35 in.) for women, is associated with an increased risk of developing health problems such as diabetes, heart disease and high blood pressure
Edmonton obesity staging system
classifies based on presence and severity of risk facts
Stage 0 of Edmonton obesity staging system
No apparent obesity-related risk factors (e.g., blood pressure, serum lipids, fasting glucose, etc. within normal range), no physical symptoms, no psychopathology, no functional limitations and/or impairment of well being”
Stage 1 of Edmonton obesity staging system
Presence of obesity-related subclinical risk factors (e.g., borderline hypertension, impaired fasting glucose, elevated liver enzymes, etc.), mild physical symptoms (e.g., dyspnea on moderate exertion, occasional aches and pains, fatigue, etc.), mild psychopathology, mild functional limitations and/or mild impairment of well being”
Stage 2 of Edmonton obesity staging system
Presence of established obesity-related chronic disease (e.g., hypertension, type 2 diabetes, sleep apnea, osteoarthritis, reflux disease, polycystic ovary syndrome, anxiety disorder, etc.), moderate limitations in activities of daily living and/or well being”
Stage 3 of Edmonton obesity staging system
Established end-organ damage such as myocardial infarction, heart failure, diabetic complications, incapacitating osteoarthritis, significant psychopathology, significant functional limitations and/or impairment of well being
Stage 4 of Edmonton obesity staging system
Severe (potentially end-stage) disabilities from obesity-related chronic diseases, severe disabling psychopathology, severe functional limitations and/or severe impairment of well being
obesity
abnormal or excess body fat that impairs health
Can obesity go away
a life long disease because our bodies effectively defend our body fat why its called a chronic disease and is often a life long challenge
Weight bias
negative attitudes and views about obesity and about people with obesity
Weight stigma
social stereotypes and misconceptions about obesity (Lazy, awkward, sloppy, non-compliant,unitelligent,unsuccessful,lack self discipline and control)
Energy equation
Changes in energy stores = energy in = energy out
What must be considered for weight los
energy balacne
How to loose stored fat
increase kcalorie burning above kcalorie intake, by increasing our activity level or decreasing our energy intake – or both.
Principle of weight loss
energy output must be greater than energy intake
When will weight loss not occur
if there is neither a kcaloric restriction, nor an increase in energy expenditure
Energy expenditure divided into general components
basal metabolism, physical activity, and the thermic effect of food, adaptive thermogenesis
What factors are considered when estimating energy requirements
sex, age, physical activity, body size
Causes of obesity
genetics
hormones
environment
Genetics and metabolic factors of obesity
-Leptin, ghrelin, and uncoupling proteins
-similar weight to parents
-twins likely to be around the same weight
-genetics influence food intake
Leptin
obesity gene expressed in fat cells and codes for the protein Leptin
ghrelin
-hormone which is secreted mainly by stomach cells and acts mainly in the hypothalamus
-It increases appetite and decreases energy usage
Two types of fat
*White fat: stores fat for other cells to use for energy
*Brown fat: releases stored energy as heat
what type of disease is obesity
heterogeneous disease that can develop via slow and steady weight gain over an extended period or rapid bursts of weight gain.
average weight gain in Canada per year
0.5kg - 1.0 kg
Obesity Management and indigenous peoples
Inequities influence food security – access to healthy foods and activities leading to more obesity
alcohol effect on body fat
slows fat oxidation from the body, therefore leading the body to hold on to its fat stores
Fad diet results
initial weight loss, followed by regaining that weight and more, upon resuming previous eating patterns.
fad diet
based on fasting and starvation, which results in a lowering of the BMR
high-protein, low carb diet
enough carbohydrates in the diet, the body believes it is starving and resorts to other modes of accessing glucose.
what to consider when choosing a diet
consider the AMDRs. Does this diet fit within them or have the macronutrients been greatly manipulated
Ketogenic diet
extremely high fat diet which is exceptionally low in carbohydrate (like that above) and often low in protein.
consequences of ephedra/ephedrine
cardiac arrest, strokes, seizures, and even death
main drugs prescribed for weight loss
are Meridia® (sibutramine) and Xenical® (orlistat)
Types of weight loss surgery
gastric bypass (roux-en-y), gastric banding and the gastric sleeve; reduce the amount you can eat
Reasonable first goal for weight loss
Weight maintenance
What is underweight associated with
menstrual irregularities, infertility, and osteoporosis.
Results of inadequate nutrient and energy reserves
difficulty fighting a wasting disease or period of illness when energy is not being taken in.
Weight gain strategies
exercise to build muscle, energy density
What is an eating disorder
disturbance in eating behaviour that jeopardizes a person’s physical or psychological health
3 specific eating disorders
anorexia nervosa, bulimia nervosa, and binge eating disorder
who is often affected by eating disorders
women, athletes, dieting at young age
Female athlete triad
eating disorder->amenorrhea->osteoporosis
who is often affected by anorexia nervosa
women; they not only have a distorted body image, but also have pressures and stresses that drive them to starve themselves as a coping mechanism.
Bulimia nervosa
characterized by repeating episodes of binge eating, purging, and starvation
treatment for eating disorders
must include attention to changing dietary behavior, changing the perception to image and weight, and changing emotional coping strategies, willingness to get better
orthorexia
experience emotional satisfaction when they stick to their goals, but intense despair when they fail to do so
