Exam 2 Study Guide Flashcards
What is the RDA for protein?
0.8 grams per kg per day
weight in kg x 0.8 = protein RDA
How many calories per gram for protein?
4 kcal/gram
Protein is the most satiating macronutrient
Protein triggers hormones which create feeling of “fullness”
Explain the calories in / calories out rule
Classic rule of energy balance. Eat in excess of 3500 calories, 1 pound of fat will be gained (500 calories per day). Inverse is also true, based on this rule.
BMI vs. waist circumference as a measure of energy balance
BMI = Body Mass Index
Weight relative to height as an indicator of energy balance health. Does not take into consideration body composition
Waist circumference is a better indicator of energy balance due to fat stores in the abdominal region, which are associated with many chronic conditions such as heart disease, diabetes, etc.
Lipoprotein lipase
LPL removes triglycerides from the blood for storage in both adipose and muscle.
Obese people generally have much more LPL activity in their adipose cells than lean people.
High LPL makes fat storage especially efficient.
What happens with excess consumption of protein, carbohydrate, and fat?
What is cortisol and how does it function within the digestive system?
Cortisol is a hormone that is released in response to stress. Adrenal glands release cortisol in anticipation of increased energy need.
Acute stress vs. chronic stress
Chronic cortisol exposure promotes fat storage
Cortisol increases appetite and desire for energy-dense foods
Elevated cortisol and insulin promote LPL activity
What is Leptin?
What is Ghrelin?
A GI hormone that stimulates the appetite
What is LPL?
What is CCK?
A GI hormone that suppresses hunger. Stimulates gall bladder to release bile, stimulates pancreas to release digestive enzymes and signals satiation in brain.
What is GLP-1?
A GI hormone that targets the brain satiety center. Release is stimulated by fat and carbohydrate intake.
What is PYY?
Peptide YY is a hormone that is co-secreted with GLP-1. Fat intake is strongest stimulant of PYY secretion. Delays gastric emptying and provides sense of fullness.
What is anorexia?
Anorexia nervosa is an eating disorder commonly associated distorted body image. Presents as significant malnourishment due to extreme reductions in caloric and nutritional intake.
What is bulimia?
Eating disorder associated with frequent bouts of self-induced emesis after intake.
What is the athlete female triad?
Disordered eating, amenorrhea, osteoporosis
Explain the role of B-vitamins:
ENERGY METABOLISM
Helping pathways with the breakdown of macronutrients for metabolic purposes
What is the role of vitamin c?
An antioxidant, a cofactor in collagen formation
What is the role of vitamin A? How do deficiencies present?
Regulates the expression of several hundred genes:
- promotes vision
- supporting reproduction and growth
Deficiencies: night blindness, measles, keratinization
What is the role of vitamin D? How do deficiencies present?
Non-essential since body can synthesize it with sunlight. D2 from plants, D3 from animal foods.
Function: bone health, assist with absorption of calcium and phosphorous.
Deficiencies: Rickets, Osteomalacia, osteoporosis
What is the role of vitamin E? How do deficiencies present?
Antioxidant - protects vulnerable components of cells from destruction
deficiency
What is the role of vitamin K? How do deficiencies present?
Function: blood clotting
Deficiencies: hemorrhage
What are the functions of antioxidants? What are free radicals?
Free radicals are electron seeking entities that occur naturally. Antioxidants in our diet are essential to help with the neutralization of free radicals in the body, mitigating cell death and disease.
