Fundamentals of Nutrition Flashcards
What are the six classes of essential nutrients?
Carbohydrates, proteins, fats, vitamins, minerals, and water
What three factors cause the differences in health outcomes (health disparities) throughout the world?
Race, gender, socioeconomic gaps
What is holistic medicine?
an approach to health care that focuses on all aspects of patient care – physical, mental, and social
What fraction of the risk factors that contribute to leading causes of death are related to poor environmental quality?
1/5
What is nutrition?
sum of the processes by which a person takes in and uses food processes
What is the life expectancy in the US?
77 years
What are three major causes of death among adults in the US?
heart disease, cancer, stroke
What three words define overall wellness (and therefore optimum health)?
Physical, social, and mental well-being
What three functions does each class of nutrients participate in (at least one each)?
Regulate body processes, provide energy build/repair tissues
What class of nutrients provides the most energy (as in, we eat the most) and how many g/calorie?
carbohydrates, 4 g/calorie
What class of essential nutrients provides the only source of nitrogen?
Proteins
What class of nutrients (not intuitively) has the highest energy caloric-value? How much?
Fats, 9 g/calorie
What are 5 physical characteristics (head to toe) of good nutritional status?
Shiny hair, pink and firm gums, bright eyes, clear complexion, firm abdomen
What are 5 NON-PHYSICAL characteristics (head to toe) of good nutritional status?
Alert expression, emotional stability, healthy appetite, good stamina, normal sleep habits
What are 5 physical characteristics (head to toe) of bad nutritional status?
Dull and lifeless hair, greasy & blemished complexion, red-rimmed eyes, swollen abdomen, bowed legs.
What does nutritional status determine based on diet? Someone with good nutritional status would have “a” better ___ than someone without good NS.
Physical condition
What is malnutrition and why is it that obese and overweight individuals can have malnutrition?
Malnutrition is a condition that occurs when the body isn’t given enough (essential) nutrients (nutrient imbalance). Overweight and obese people can still have low nutrients and high fat.
Why might a secondary nutrient deficiency be harder to deduce than a primary nutrient deficiency?
Because a secondary deficiency has NOTHING TO DO WITH DIET. It is the result of another disorder/disease, malabsorption of nutrients, or accelerated excretion of nutrients.
What do foods with a low nutrient density provide?
Lots of carbohydrates and fats and sodium, but low minerals/vitamins/proteins (lots of calories).
How many Americans lack access to healthy and cheap foods?
29 million
Why does living in a food desert correlate with malnutrition?
Individuals that live in a FD do not have a grocery store within 1 mile (urban) or 10 miles (rural). Therefore, they don’t have access to produce with rich nutrients and minerals. That can cause conditions associated with a lack of essential nutrients.
Eating large amounts of saturated fats cumulatively (over LONG PERIODS OF TIME) can cause what condition?
Atherosclerosis
Eating more than your caloric intake requires for long years can cause what three conditions?
THINK
SALT, FATS, SUGARS
Hypertension, obesity, type 2 diabetes
Why is iron deficiency such a big problem, especially for some specific demographics?
Iron deficiency is the number one deficiency in the world, especially for women. Iron is lost during the menstrual cycle.
What three bad bone-formation/development conditions can be caused by a lack of calcium and vitamin D?
Rickets in children - their bones don’t develop well. Osteomalacia in young adults - their newly matured bones soften and bowed legs form. Osteoporosis in older adults - their old bones develop holes.
What are four anthropometric measurements used to assess nutrients?
height, weight, chest measurements, skinfold (% fat and % muscle)
How does the Registered Dietitian Nutritionist (RDN) take skinfold measurements?
With a caliper
What problems does the Blood Urea Nitrogen test (BUN) for nutrition assessing indicate?
Renal failure (excess nitrogen), blockage of urinary tract
What prolem does the Hemoglobin and Hematocrit (Hg and Ht) tests indicate?
Anemia
What are 5 characteristics of adult malnutrition? Which ones can be deduced from a caliper test? Which one has to do with strength? Which one can show with an edema?
Weight loss, insufficient energy take, loss of subcutaneous fat, fluid accumulation, diminished functional status (HANDGRIP STRENGTH)
What four nutrient reference standards are included in the Dietary Reference Intakes (DRIs)?
estimated average requirement (EAR)
recommended dietary allowance (RDA)
adequate intake (AI) - when there isn’t enough scientific evidence to determine an EAR
tolerable upper intake level (UL)
What the five overarching dietary guidelines?
Eat healthy THROUGHOUT your life. Cut down on added sugars, saturated fats, and sodium. Focus on variety and getting DIFFERENT NUTRIENTS. Shift to better foods and beverages. Support healthy patterns FOR ALL.
Based on the My Plate food groups, what are some good recommendations for a healthy eating pattern?
A variety of vegetables, at least 1/2 whole grains, whole fruits, low-fat or fat-free milk, a variety of protein (legumes, seafood, poultry), oils.
What does fiber prevent?
hemorrhoids - swollen veins in the rectum
What do whole grains provide than enriched products don’t?
Fiber. Enriches products provide vitamin B and iron.
What are 4 vitamins and (1) trace mineral that veggies provide?
Vitamin A (leafy green/yellow), Vitamin B, Vitamin C, Vitamin K (leafy green), and molybdenum.
What are some examples of starchy (fatty) vegetables?
Potatoes, corn, green peas, lima beans
What 5 minerals and (1) vitamins do proteins provide?
Zinc, iron, sodium, copper, iodine, B vitamins (PROTEIN, FAT)
What are the oz/cup intakes for the food groups for a 2000 cal diet?
2 cups fruit, 2.5 cups veggies, 6 oz grains, 5.5 oz protein, 3 cups milk, 27 g oil (6 tsp)
Why is it better to eat fat-free yogurt vs cheese?
Fat is bad in excess. Cheese has less vitamin A and D and potassium. It has more sodium.
What 3 minerals and 4 vitamins and 1 carbohydrate are available in milk?
Calcium, phosphorus, magnesium, riboflavin, vitamin A, cobalamin, vitamin D (AS WELL AS LACTOSE)
To lose 1-1/2 pounds per week, how many calories should be burned?
500-700 calories.
1200-1500 calories for women.
1500-1800 calories for men.
The Dietary Guidelines suggest limiting added sugars to …
6.5% of total calories
How much % calories from added sugars should one consume? What are the 2 main sources of added sugar?
10% calories. Sugary beverages and sugary desserts.
How much % calories from saturated fats should one consume? What compound (bad, contributes to atherosclerosis) does this reduce?
10% calories. It reduces LDL cholesterol.
What percent of the population is sodium sensitive?
10-15%
How much sodium should you consume per day?
How much sodium should
-adults with pre-hypertension or are above 51
-people of any age that have hypertension, are African American, have diabetes or chronic kidney disease
2300 mg/day. 1500 mg/day.
What are complementary proteins?
two or more incomplete proteins that can be completed to provide all the indispensable amino acids
How much of the sodium we consume is automatically in the other food products we consume? (Hint, it’s a lot)?
75%.
Up to how many drinks of alcohol per day can women and men have?
1 drink for women, 2 drinks for men.
What portion of adults and children in the US are overweight or obese?
2/3 of adults, 1/3 of children.
What does “low fat” really mean?
3g of fat or less.
What two vitamins will the new food label remove and which nutrient will be added? Why?
Vitamin A and C, to be replaced with Vitamin D and potassium. Because of deficiencies.
What is a disadvantage of high-fiber diets?
decrease absorption of some minerals, including iron/zinc/magnesium
What diets would reduce cancer?
Low-fat and high-antioxidant, high fiber, high in monounsaturated fats and omega-3 fatty acids (lots of veggies and fruits)
What does a diet high in potassium lower?
risk of high bp and stroke
What three things are important for lowering coronary heart disease?
Dietary fiber, soy protein, plant sterols/stanol esters
What does “calorie free” mean?
less than 5 calories per serving
What does “low sodium” mean?
less than 140 mg per serving
What might Native American diets be deficient in?
vitamin A and C, calcium
What 5 veggies and 1 legumes do NATIVE AMERICANS eat a lot? Were the diets back then nutritious?
Potatoes, squash, sweet potatoes, beans, peppers, RICE. Yes, they had a lot of veggies, proteins, etc.
What is a food norm for the Pennsylvania Dutch?
usually eat meals that include something sweet and sour (pickles and pepper cabbage + dessert)
What is soul food? What are three examples?
traditional food of the African American ethnic group
– chitterlings, collard greens, ham hocks
What kind of grains did African American influence include? What 5 veggies are really important? What diet is this kind of similar to?
Cornbread, biscuits. Peas, okra, sweet potatoes, hot peppers, beans, rice. NATIVE AMERICAN DIET – except NA didn’t eat a lot of bread.
What important part of Cajun and Creole cuisine has to do with their location?
They include a lot of seafood and crawfish because they lived near waterways.
Why are Cajun and Creole food lacking in Vitamin D, C, and calcium?
They don’t drink milk, so vitamin D and calcium are reduced. They eat a lot of veggies but not a lot of fruits (Vitamin C).
What are three common seasonings for Middle Eastern foods?
saffron, cumin, ginger
What are three common seasonings for Mexican foods?
onions, garlic, olive oil
How do Mexicans get their grains? What mineral do some Mexicans lack?
Corn tortillas made from masa harina (a flour). Calcium (because of lactose intolerance).
What type of food is Puerto Rican similar to and why? What is special and different?
Similar to NA (lots of rice, beans, veggies, meat). Includes tropical fruits (pineapple, mango, papaya) and desserts like flan and guava jelly.
What two additions might make Puerto Rican cuisine even healthier?
Addition of milk and non-starchy veggies (leafy greens).
What diet is the healthiest in the world? What two aspects are the reason why?
The use of olive oil and small portions.
What meat is seldom eaten in Mediterranean cuisine? What (about meat) could be added to make it healthier?
Beef, and more low-fat meat.
Why is Northern and Western American influence considered insufficient? What is their mentality (two words)?
“Meat and potato”. More fruit and veggies need to be added.
What grains do people in Central Europe consume? What two things are used frequently? What could be done to make their diet healthier?
Muesli and breads. They consume a lot of eggs and dairy products. More veggies & fruits, less eggs and fat-free dairy.
What is the primary meat in Middle Eastern influence? What type of grains are MOST common? What protein is a really important part of the diet (think a popular food)?
Lamb. Pita bread (unleavened). Hummus (chickpeas).
What fruits are really important to Middle East diet & CULTURE?
Dates and figs (Ramadan).
What are the five essential grains (according to Chinese culture)?
Rice, soybean, millet, barley, wheat
What food addition in Chinese culture may cause high blood pressure? What mineral deficiency may be present?
MSG. Calcium (because of lactose intolerance).
What is mirin?
rice wine with 40-50% sugar
How do Japanese diets mostly get their protein? What 4 seasonings are used? What do the Japanese drink instead of milk, and why? What needs to be added?
Seafood. Soy sauce, wasabi (horseradish), mirin (rice wine), miso (fermented soybeans). They drink green tea because of lactose intolerance. Fresh fruit needs to be added.
What meat do Somalis not eat because of religion?
Pork.
Where is caviar found?
found in Iran or Russia and harvested from fishermen in the Caspian Sea
What is eaten with every meal in Korea? What is the national dish of Korea (well-known)? What is eaten for dessert?
Rice. Kimchi. Fresh fruit.
What are the meats most often eaten in Dominican Republican cuisine? What other types of protein are included?
Goat and chicken. Seafood (shrimp, rock lobster).
What are (3) Jewish food-related laws?
Don’t eat leavened bread during Passover. Don’t eat insects, creeping things, animal hindquarters, and animals that don’t eat their cud. Rinse the mouth after eating fish and before eating meat. Only eat kosher meat.
What days do Roman Catholics not eat meat?
Ash Wednesday or Good Friday
What is the only dietary restriction for Mormons?
no alcoholic beverages or coffee or tea
What are Seventh-Day Adventists?
Lacto-ovo-vegetarians
What 3 minerals and 2 vitamins do vegetarians need to pay close attention to (to make sure they receive adequate amounts)?
Calcium, vitamin D, zinc, iron, vitamin B-12
What is the macrobiotic (Zen) diet? How are foods grouped and what is the ratio? Are these diets adequate?
A system of 10 diet plans from Buddhism. Foods are grouped into either yang (male) or yin (female). A ratio of 5:1 yang to yin is good. No.
What percent of Americans meet the Physical Activity guidelines for aerobic and muscle-strengthening?
20%
How much do adult males and females report regular physical activity? What percent of adults have no physical activity?
24% and 17%. 30%
What percent of adolescent males and females report physical activity?
30% and 13%
Children and Adolescents: how much physical activity, what are the three types and how regular?
60 minutes. Aerobic (daily). Muscle and bone-strengthening: 3 days a week.
What is moderate-level physical activity?
Brisk walking, dancing, swimming, biking
What is vigorous-level physical activity?
Jogging, singles tennis, swimming multiple laps, biking uphill
What is muscle-strengthening activity?
Strength-training, resistance training, endurance exercises
What is bone-strengthening activity?
running, jump rope, lifting weights
What are some examples of bone-strengthening activity?
running, jump rope, lifting weights
What percent of the US population has a diet low in veggies, fruits, oils, and dairy?
3/4 (75%)
What percent of the US is over-exceeding or meeting the grain and protein requirements?
50% or higher
What are the four most under-consumed nutrients?
Calcium, potassium, fiber, vitamin D
What are some other (NOT THE MOST) nutrients consumed below the Estimated Average? There are 5 (two minerals, 3 vitamins).
Choline, magnesium, vitamin A, E, and C
What are the percent daily value nutrients listed?
fat, saturated fat, cholesterol, sodium, carbs, fiber, vitamin A, vitamin C, calcium, iron
What is the FDA changing about “added sugars” on the label?
An additional line for added sugars, a percent (%) daily value for added sugars (must be less than 10% of total calories)
How many cups of milk should teens drink a day?
3 cups
Where does digestion begin and end?
Mouth, anus
What is the rhythmic contraction of your muscles along the GI tract?
peristalsis
What is the one enzyme in the mouth? What does it turn starch to?
Salivary amylase. Dextrin
What are the three enzymes in the stomach and what do they attack?
Pepsin (proteins), Rennin (milk proteins), Gastric lipase (emulsifies fat)
What enzyme attacks starch in the small intestine?
Pancreatic amylase
What connects the esophagus to the stomach and lets the bolus in?
The cardiac sphincter/ lower esophageal sphincter
What happens if the cardiac sphincter malfunctions?
Acid reflux disease
What are the three parts of the stomach?
Fundus, body, pylorus
Where in the body will vitamin B12 will be absorbed?
Body of the stomach
When does food become chyme?
After reaching the body of the stomach
What are the 5 functions of the stomach
temp food storage, secretes intrinsic factor to absorb vitamin B12, mix food with gastric juice, regulate slow/controlled emptying of food into intestine, destroys most bad bacteria
What are the 5 functions of the stomach?
temp food storage, secretes intrinsic factor to absorb vitamin B12, mix food with gastric juice, regulate slow/controlled emptying of food into intestine, destroys most bad bacteria
Where is lactase, sucrase, and maltase produced?
Small Intestine (SI)
What hormone is secreted in the SI to neutralize chyme’s acidity (after passing the pyloric sphincter)?
Secretin
What hormone triggers the bladder to release bile when fat enters (to emulsify it)?
Cholecystokinin (CCK)
How much water is absorbed in the colon?
1-1.5 L
What are the three parts of the LI?
The cecum, colon, and rectum. The cecum is a pouch (the COLON is technically considered the real LI).
What is the purpose of the lymphatic system?
Lymphatic vessels carry big, fat-soluble molecules – glycerol, vitamins A/D/E/K, fatty acids – as the capillaries cannot hold them
How long is the SI?
20 ft, making it the longest digestive structure.
What are the three major tasks of the LI?
Absorb water, synthesize B & K vitamins, collect food residue (part the body cannot digest and absorb)
What is food residue most commonly called? What are some examples? Why is it important to have lots of fiber (7 reasons)?
Dietary fiber. Corn kernel hulls, celery strings, apple skins.
Fiber helps produce softer stools, more frequent bowel movements, and reduces some cancers (colon). It also reduces the risk of appendicitis, hemorrhoids, and heart & artery disease. It also controls blood glucose levels.
What percentages of carbs, fat, and proteins are absorbed in healthy people?
98% carbs, 95% fats, 92% water
What percentages of carbs, fat, and proteins are absorbed in healthy people?
99% carbs, 95% fats, 92% water
What two hormones govern metabolism and what gland? What is hyperthyroidism and what is hypothyroidism?
T3 and T4, thyroid gland. Hyperthyroidism: weight loss. Hypothyroidism: sluggish, accumulates fat.
What is the Basal Metabolic Rate?
The rate at which energy is needed for ONLY body maintenance.
What is lean body mass made of?
Muscle.
Which group requires more calories per pound of body weight: children or adults?
Children
How to estimate BMR or REE?
pounds/2.2 = kilograms
multiple kilograms by 24
multiply by 0.9 for woman and 1.0 for a man
Where does most digestive processes occur?
Small Intestine
What percentage of calories for people in the US do carbs provide? What about people in areas where fat and proteins are scarce?
50%. 80%-100%.
What does the breath of a person in ketosis smell like?
nail polish remover
What may happen if not enough carb is taken in the body? When does this occur?
Ketosis (accumulation of ketones produced by the LIVER in the blood and urine). After 3-4 days of eating <50 g carbs.
What is functional foods?
food ingredients such as fiber, added to provide health benefits beyond basic nutrition
What are enriched vs fortified grains?
Enriched: something added that was LOST (thiamine, riboflavin, niacin)
Fortified: something added that was NEVER THERE (folic acid)
What is glucose sometimes called?
blood sugar
What is the RDA for carbs for males and females?
130 grams
What do the CNS, red blood cells, and the brain ONLY USE FOR FUEL?
Glucose
How long will it take for glycogen stores to be depleted?
4-6 hours
What fraction of muscles is water?
75%
What is glycogen? What fraction of the body’s glycogen is stored in muscles?
storage form of glucose, 2/3
What is another name for fructose?
levulose
What is the sweetest monosaccharide?
Fructose
What sugar is distinct because it is not found in plants?
Lactose
Do vegetables contain more or less starch than grains? Why or why not?
Less, because they have a higher moisture content.
Where is starch mostly found in the grain?
Endosperm – part where white flour is made, mostly starch
What two parts of the grain are not used in white flour?
The bran (outer covering) and the germ (smallest part of the grain, rich source of B vitamins/vitamin E/minerals/protein)
What is the difference between refined and intact grains?
Intact: all three layers, takes longer for starch -> sugar so blood level doesn’t shoot up
Refined: converse
What is functional fiber?
non-digestible carbs with beneficial effects in human health
Where are dietary fibers ONLY FOUND?
plant foods
What are some insoluble dietary fibers (3)?
Cellulose, hemicellulose, some lignins
What are some soluble dietary fibers (4)?
Gums, pectins, some hemicellulose, mucilages
What are lignins and what are they NOT?
Lignins are woody parts of veggies like strawberry seeds. They are NOT carbohydrates.
Why are soluble dietary fibers useful?
They form a gel to provide bulk for the intestines. They bind cholesterol.
What bonds make compounds soluble/insoluble?
Alpha: soluble (starch)
Beta: BAD/ insoluble (cellulose)
What is the optimal fiber intake per day?
20-35 g/day (DRI = 38 grams)
What problems can be caused by excess fiber intake?
Flatulence, diarrhea, bloating, blockage of nutrients
What is the glycemic index?
a measure of how fast carbs are digested and entered into the bloodstream – food with a high GI have a fast/steep increase in glucose while food with a low GI have a slow/steady increase
What are normal blood glucose levels? What is hyperglycemia levels?
70-100 mg/dl. 126 mg/dl.
What are symptoms of hypoglycemia?
Fatigue, shaking, sweating, headache, hunger, anxiety
What is the recommended caloric intake in g/day?
250 g/day
How much added sugar (in tsp) is recommended? How much for women and men (stronger stand by AAA)?
12 tsp. 9 tsp and 6 tsp.
What is the difference between carb to fat composition (CHO)?
Fats have a substantially lower proportion of oxygen.
What animal foods provide the richest amounts of fat?
Red meats, high fat poultry with thigh and wing skin, milk, egg yolks (egg whites contain NO FAT)
What plant foods provide the richest amounts of fat?
Olive oil, sunflower oil, canola oil…..
Nuts, seeds, avocados, coconut, cocoa butter
Salad dressing, margarine
What is the difference between visible and invisible fats?
Visible: lard, butter, oil
Invisible: nuts, meats, cream, milk..
What are the two families of EFA? What other family is necessary but nonessential?
Omega-6 and Omega-3. Omega-9.
What #grams of fat and saturated fat should active teenage boys and girls keep it to?
135 grams/day, 35 grams of saturated fat.
92 grams/day, 26 grams of saturated fat.
What foods contain lots of saturated fat?
Meat, poultry, egg yolks, whole milk, ice cream, butter, coconut oil, palm oil
What percent does the AAA recommend we keep saturated fats down to?
7%, 5-6% if there is concern
What foods contain monounsaturated fats?
Olive oil, peanut oil, canola oil, avocados, cashew nuts
What function does adipose and body fat do?
Insulate against the cold and provide protection and padding.
Why are fats good to eat in meals (answer not health-wise)?
They provide a feeling of satiety and satisfaction after meals because they have flavor and delay hunger.
Why is it better to eat plant fats and not animal fats?
Animal fats raise serum cholesterol, plant fats do not.
How many carbon atoms do the most common fatty acids in food contain?
16-18
What percent of lipids are triglycerides? Where do they “live”?
95%. They circulate in the blood and are in body cells.
What types of foods contain monounsaturated fats? Why are they good and healthy? What is the % recommended?
Plant foods; olive oil, peanut oil, canola oil, avocados, cashew nuts. They lower LDL, but ONLY when they replace saturated fats. 20% of total calories.
What are two major polyunsaturated fatty acids? Where are polyunsaturated fats found?
Omega-3 (fish oil) and Omega-6 fatty acids. Sunflower, safflower oils. Sesame seed oil, corn oil, liquid margarines, and fish.
What percent of total calories should polyunsaturated fats not exceed?
10%
The American Heart Association recommends that no matter than what percent of daily calories comes from trans fats?
1%
What percent of the trans fats in the diet come from partially hydrogenated oils?
80%
How are trans fats produced? When were they required to be listed on the label? What are their drawbacks?
Hydrogen atoms are added to monounsaturated and polyunsaturated fats to produce a semisolid product. 2006. They increase LDL, reduce HDL, increase the chance of heart disease/stroke/type II diabetes.
What are hydrogenated fats made of?
Polyunsaturated fats that are hydrogenated to make them solid at RT. Margarine.
What is cholesterol? Where is it NOT found? What is it needed for? What disease is cholesterol a contributing factor of?
A sterol. Not found in plant foods. It is needed for the synthesis of bile, sex hormones, cortisone, and vitamin D. It is contributing factor of atherosclerosis (plaque) and heart disease
What percent of fats are digested? Where are they digested primarily?
95%. They are primarily digested in the SI (not in the mouth at ALL, only a little in the stomach with gastric lipase).
What are the four types of lipoproteins?
Chylomicrons, VLDL, LDL, HDL.
What is the first lipoprotein identified after eating and what is its triglyceride percentage?
Chylomicrons, 80-90%. They are the largest lipoproteins.
Where are VLDL made in and what is their triglyceride percentage? What about LDL?
liver cells, 55-65%. 45%
What level of LDL is considered a contributing factor to atherosclerosis? What amount of HDL can cause heart disease?
130 mg/dl. 40 mg/dl or less.
What is lecithin? Where is it synthesized? What is it uses (bodily and commercially)? Where is it found (one example)?
Phospholipid and emulsifier. Synthesized in the liver. Used as a natural emulsifier to transport fats. Used commercially to make food smooth. Found in egg yolks.
What is speculated about lecithin?
It can prevent cardiovascular disease.
What fat alternative is made from sugar and fatty acids? What is it used in? What is a potential drawback, and how do the producers go around this drawback?
Olestra. Used only in snack foods like chips and crackers. No calories but can inhibit the absorption of vitamins and nutrients. Vitamins A, D, E, and K have been added.
What is Simplesse made from? What foods is it used in? Can it be used at home?
Egg white or milk protein. Cold foods. No.
What is Oatrim made from? What is it used in?
Oat fiber. Baking but not frying.
What may develop when gross deficiency of fat occurs? Why?
Eczema, due to lack of linoleic acid.
What % should fat intake be at? What percents of saturated, monounsaturated, and polyunsaturated fats should be taken in?
30%. 7%, 10%, 20%.
What does atherosclerosis increase the risk of?
Heart attacks (due to plaque build-up)
What percent of daily calories should total fat not exceed?
35%
What three compounds digest fat?
Pancreatic lipase, bile, gastric lipase
What is healthier, canola oil or olive oil?
Canola oil (has less saturated fat).
What is the adult level of protein % (in terms of body weight)? When does this become true?
18%, around age 4.
What is the primary role of proteins?
To build and repair body tissue.
What “symptom” do proteins prevent as a result of regulating body processes? How many calories/g?
Edema. 4 calories.
What is wrong about proteins in plant foods?
They are incomplete proteins.
What is wrong about proteins in plant foods, ex: nuts, grains, sesame seeds?
They are incomplete proteins.
What are analogues? What are they good sources of?
Meat alternatives (textured tofu and soy). Sources of protein, iron, vitamin B.
How many of the 20 amino acids are essential? What is the only protein from an animal source that is incomplete? What about a plant-sourced complete protein?
9 - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Gelatin. Soy.
What is the average adult protein daily requirement CALCULATION?
0.8 g protein / kg of body weight…. POUNDS / 2.2 * 0.8.
What range should protein intake fall in?
10-35% of calories
When is there POSITIVE nitrogen balance?
pregnancy, children’s growth, additional muscle development, tissue rebuilding after trauma
When is there NEGATIVE nitrogen balance?
Fevers, injury, burns, starvation, paralysis
What may happen if there is protein deficiency?
Edema will form as a result of albumin (protein in plasma), muscle wasting.
What age group does marasmus mostly affect?
infants
What are 6 differences between marasmus and kwashiorkor?
Marasmus: no edema, long-term malnutrition, wrinkled skin, EXTREME WASTING, normal immune function, dull/dry hair
Kwashiorkor: edema, sudden lack (famine), skin lesions, weight NORMAL, immune function reduced, red hair
Why is it bad to overeat protein?
Damage kidneys, lead to osteoporosis and cancer, heart disease and obesity
What is vitamin D sometimes considered? What is the B-complex sometimes classified as? What is vitamin E?
A hormone. A coenzyme. A vitamer - different chemical forms with the same purpose.
What are the two forms of vitamin A?
What are some functions?
What foods are chock-full of vitamin A?
What is the best type of source?
Retinol (active), carotenoids (inactive).
Antioxidant function (provitamin A/carotenoids), vision in dim light.
Liver, whole milk, butter, dark leafy green veggies, fruit
BEST SOURCE IS FAT-CONTAINING ANIMAL FOODS.
What may be caused by vitamin A deficiency (2)?
Night blindness, xeropthalmia (failure to produce tears).
What are some signs of vitamin A toxicity?
severe headaches, bone pain, dry skin, hair loss, vomiting, liver damage, disabilities for babies
What are some sources of vitamin D (a PROHORMONE)?
What are some functions (5)?
What are some deficiencies
(4) and toxicities (1)?
Sunlight (MAIN). Best food sources: oily fish, fortified milk, egg yolk.
Regulates calcium and phosphorus absorption (MAIN), immune and muscular function. It also has an effect on the cell cycle.
Rickets, osteoporosis, osteomalacia, muscle spasms.
Kidney stones.
What has been done to cow’s milk in regards to vitamin D?
100 IU of vitamin D per cup.
What are the two types of vitamin D? Which is found where?
D2 (ergocalci…) and D3 (cholecalci..).
D3 made in cholesterol in the skin (humans). D2 made in plants.
What are some sources of vitamin E?
What are some functions?
What are some deficiencies
(1) and toxicities (1)?
Vegetable oils are the BESTTTT sources (corn, soybean, safflower). Leafy green veggies, nuts, wheat are ok sources.
Antioxidant (along with vitamin A), protects cell structure. Prevents hemolytic anemia among infants.
Red cells become destroyed.
Bleeding.
What are the two groups of vitamin E? Which is most biologically active?
tocopherols, tocotrienols.
Alpha-tocopherol.
What are some sources of vitamin K?
What are some functions?
What are some deficiencies
(1) and toxicities (1)?
BEST SOURCES: leafy green veggies, cabbage, broccoli.
Liver and dairy products are ok sources. Cow’s milk is MUCH better than human milk.
Blood clotting (ESSENTIAL FOR FORMING PROTHROMBIN).
Hemorrhage/coagulation.
Hemolytic anemia.
What are some sources of vitamin B1?
What are some functions?
What are some deficiencies
(1)?
NAME: Thiamine
BEST SOURCES: enriched cereals, whole grains, pork, seeds, nuts, legumes, liver.
Normal appetite and functioning of nervous system.
Beriberi.
What are some sources of vitamin B2?
What are some functions?
What are some deficiencies
(2)?
NAME: Riboflavin.
Organ meats.
Healthy eyes and tissue.
Cheilosis (inflammation of mouth). Glossitis (inflammation of the tongue).
What are some sources of vitamin Niacin (B3)?
What are some functions?
What are some deficiencies
(1) and some toxicities (1)?
BEST SOURCES: meat, poultry, fish.
Peanuts, legumes, enriched cereals are ok.
Energy metabolism, healthy skin.
Pellagra - inflammation of skin (dermatitis), diarrhea, dementia
Blood vessel vasodilation.
What are some sources of vitamin Pyridoxine (B6)?
What are some functions?
What are some deficiencies
(3) and some toxicities (2)?
Animal foods + cereals + legumes.
Converts tryptophan to niacin. Protein metabolism.
Cheilosis, glossitis, confusion.
Depression and nerve damage.
What are the symptoms of pernicious anemia?
red, painful tongue and a tingling/burning skin
nerve damage, memory loss/mental slowness, walking difficulties, paralysis
What are some sources of vitamin Cobalamin (B12)?
What are some functions?
What are some deficiencies
(2)?
Animal foods.
Makes red blood cells, myelin sheaths, treats pernicious anemia.
Anorexia, pernicious anemia (impaired ability to absorb B12).
What are some sources of vitamin Folic acid?
What are some functions?
What are some deficiencies
(3)?
Only animal liver. Leafy green veggies, spinach, broccoli, cereal fortified with folate, fruit.
Synthesis of RBC and DNA.
Anemia, glossitis, neural tube defects (anencephaly, spina bifida).
What are some sources of vitamin Biotin?
What are some functions?
What are some deficiencies
(3)?
Milk, liver, egg yolks. Legumes and fruit.
Coenzyme in amino acid metabolism, niacin synthesis.
Anorexia, nausea, hair loss.
What are some sources of vitamin Pantothenic acid?
What are some functions?
What are some deficiencies
(2)?
Animal eggs, livers. Mushrooms, cauliflower, peanuts.
Metabolism and synthesis.
Burning feet syndrome, fatigue.
What are some sources of vitamin Ascorbic Acid (vitamin C)?
What are some functions?
What are some deficiencies
(2) and some toxicities (2)?
No animal sources. Fruits.
Heals wounds, prevents scurvy, collagen formation, antioxidant. Synthesizes thyroxine.
Scurvy, muscle cramps.
Hemolytic anemia, kidney stones.
What differentiates fat-soluble vitamins from water-soluble vitamins?
Fat: not lost easily in cooking. Deficiencies are slower to appear than in humans.
What percent of body weight do minerals represent?
4%.
What 5 minerals and vitamins are added to enriched cereals and breads?
Iron, thiamine, riboflavin, niacin, folate
What are the two groups of minerals?
Major (>100 mg needed)
Minor (<100 mg needed)
When can electrolyte balance be upset?
Severe diarrhea, vomiting, high fevers, burns.
What is the most abundant mineral in the body?
Best Sources?
Additional Sources?
What compound prevents calcium absorption?
Disorders (1)?
Calcium. 2% of body weight.
Milk, milk products. 1 cup of milk = 300 mg of calcium.
Also found in leafy green veggies, but if these veggies contain oxalic acid, calcium cannot be absorbed (SPINACH).
Tetany (muscle spasms).
Phosphorus’s function (4)?
Best Sources of Phosphorus?
Disorders (2)?
forms strong bones and teeth, constituent of ALL BODY CELLS, necessary for proper acid-base balance, effective action of several B vitamins
best sources are protein-rich (milk, cheese, meats, fish)
cereals and legumes are ok.
bone demineralization, fatigue (RARE)
Potassium’s function (3)?
Best Sources of Potassium?
Disorders (1) and excess (1)?
Maintains fluid balance within the cell (should be more potassium inside the cell), transmits nerve pulses, muscle contractions.
Melons, brussel sprouts, peaches, bananas, mushrooms are GREAT.
Hypokalemia - caused by diarrhea, malnutrition - fatigue, anorexia.
Hyperkalemia - caused by dehydration, renal failure, excess intake - cardiac failure.
Sodium’s function (3)?
Best Sources of Sodium?
What percent of sodium comes from restaurant and processed foods?
Excess (1)?
Primary function: control of fluid balance.
Also maintains acid-base balance.
Primary Source: table salt (40% sodium)
77%.
Edema can develop, causing hypertension.
Chloride’s function (5)?
Chlorine daily requirement.
Maintains fluid, electrolyte, acid-base balance. Helps body carry CO2 to lungs, necessary during immune response.
2300 mg per day.
Magnesium’s function (3)?
Best sources?
Vital to both hard and soft body tissues , metabolism, nerve & nerve function.
Found primarily in plant foods (leafy green veggies, legumes, nuts). Milk is a good source (2 cups = 60 mg).
Sulfur’s function?
Where is sulfur found?
Necessary for metabolism. Found in all body cells and necessary for all tissues.
What is the principal role of iron?
What are the best sources of heme iron (3)?
What about nonheme iron (4)?
How can one improve absorption of nonheme iron?
What two compounds decrease iron absorption?
Deliver oxygen to blood tissues by way of hemoglobin.
Meat, poultry, fish – only the flesh of animals contain heme iron.
Heme iron is absorbed twice as efficiently as nonheme iron.
Nonheme iron is found in whole-grain cereals, vegetables, fruits, eggs.
By eating vitamin C foods (fruit) at the same time.
phytic acid and oxalic acid.
What can cause iron deficiency (4)?
Insufficient intake, malabsorption, lack of stomach acid, excessive blood loss
What are clinical signs of iron-deficiency anemia?
What is hemochromatosis and how is it treated?
fatigue, weakness, irritability, shortness of breath
(clinically) - pale skin and spoon-shaped fingernails
excessive absorption of iron (inborn), can damage liver/spleen/heart, must have phlebotomy regularly scheduled to remove 1 pint of blood
What are the functions of iodine?
What are the primary sources of iodine (3)?
Disorders (2)?
Normal functioning of thyroid gland (metabolism), component of thyroxine (T4) and triiodothyronine (T3).
Iodized salt, SEAFOODf, plant foods
Goiter, more common among women.
Children of mothers lacking iodine deficiency may have cretinism (retardation).
What is zinc?
What are the functions of zinc (4)?
What are the primary sources?
Disorders (2)?
Zinc is a cofactor for 300 enzymes. Essential for wound healing, growth, taste, glucose tolerance.
Protein foods (meat, fish, eggs, dairy), and wheat germ.
dwarfism, hypogonadism, poor wound healing, acne-like rash (are deficiency), delayed growth
Where is selenium found?
What are the functions of Selenium (4)?
What are the primary sources?
What disease does selenium appear to be affective treating?
constituent of most body tissues – heaviest concentration in liver, kidney, heart.
Function: protects cells against oxidation (as an antioxidant), spares vitamin E
Best sources: seafood, kidney, liver
Keshan disease.
Where is copper found?
What are the functions of Copper (1)?
What are the primary sources?
What disease is caused by excess copper?
Copper is found in all body tissues, but most found in liver, kidney, muscles, brain.
Function: formation of hemoglobin.
Sources: organ meats, shellfish, nuts, cocoa, human milk (not cow milk).
Wilson’s disease – excess copper (damage liver cells and neurons).
What are the functions of Manganese (1)?
What are the primary sources (2)?
Disorders (2)?
Important in bone formation.
Whole grains and tea.
What are the functions of Fluoride (4)?
What are the primary sources?
increases one’s resistance to dental caries
principal source is fluoridated water, but fish and tea also have fluoride
What are the functions of Chromium (2)?
What are the primary sources?
Disorders (2)?
Associated with glucose and lipid metabolism.
Best sources: meat, mushrooms, nuts, organ meats.
What are phytochemicals? What are two examples?
health-enhancing compounds in plant foods that have benefits – flavonoids (antioxidant) found in green tea and pomegranates, carotenoids (pumpkins)
What are the 7 major minerals (macro-minerals) and 9 trace minerals (microminerals)?
> 100 milligrams per day.
Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Sulfur.
<100 milligrams per day.
Iron, Iodine, Zinc, Selenium, Copper, Manganese, Fluoride, Chromium, Molybdenum.
What is the water percent in the body? Is it higher for males or females?
How long can one survive without water?
50-60%. Higher in males because males have more muscle (and muscle cells have more water than fat cells).
3-5 days.
What are the two types of body water?
What percentage of water content is in newborns?
Intracellular: inside cells (65% total body fluid).
Extracellular: outside cells (intravascular and interstitial).
75%.
What are the two types of water loss?
How much urine is excreted daily?
Sensible: water lost through urine (noticeable)
Insensible: feces, respiration, respiration
500 mL a day
What happens when electrolytes in extracellular fluid are increased (more sodium)?
Cellular movement occurs to equalize concentration, reducing water in the cells. The cells of the hypothalamus become dehydrated activates and the body experiences thirst. This stimulates the pituitary gland to excrete ADH, causing the kidneys to reabsorb water.
What happens when sodium is reduced?
Water moves into the cells, cellular EDEMA forms. Adrenal glands secrete aldosterone, triggering the kidneys to increase the amount of sodium re-absorbed.
What are signs of dehydration?
What can cause this?
What water% loss can cause death?
Low blood pressure, thirst, dry skin, fever, mental disorientation, headache, nausea, shivering.
severe diarrhea, vomiting, hemorrhage, burns, diabetes, high fever
just 20%.
What is the difference between heat fatigue, heat stroke, heat cramps, heat exhaustion?
Heat Fatigue: thirst, weakness, fatigue
Heat Cramp: due to loss of Na and K, muscle cramps and thirst
Heat Exhaustion: thirst, dizziness, headache, nausea
Heat Stroke: fever, REALLY SERIOUS, could produce brain damage, CALL 911
What is the body’s main buffer system?
Carbonic acid and sodium carbonate. Carbonic acid buffers a strong alkali, sodium carbonate buffers a strong acid.
What diseases can cause acidosis (4) (too much acid)
Renal failure, starvation, diabetes mellitus, diarrhea.
What can cause excess water retention? (TOO MUCH WATER, NOT ENOUGH protein, thyroid stimulation, heart working)
Hypoproteinemia, hypothyroidism, congestive heart failure
What three electrolytes control maintain balance between intracellular and extracellular?
Sodium, chloride, potassium
What is aseptic packaging?
packaging technology that preserves quality and extends shelf life
How can one recognize ethnic foods?
by ingredients, seasonings, preparation methods
How many calories per gram does alcohol provide?
7
How many taste buds are there?
10,000
What is the thick lining of the stomach wall?
the mucosa
Where does most digestive processes occur? What percentage?
Small Intestine, 95%
How many hours does it take for food to travel from the mouth to the small intestine?
5-14 hours
What is the difference between probiotics and prebiotics?
probiotics: good microorganisms, help immune system and bowel regularity (yogurt)
prebiotics: nondigestible good ingredients that stimulate microorganism growth, found in whole grains/onions/bananas
PREBIOTICS ARE NEEDED FOR PROBIOTICS TO FLOURISH AND DO GOOD.
What percent of the population is sodium sensitive?
10-15%
What does a diet high in potassium lower?
risk of high bp and stroke
What foods are covered by the Country-Of-Origin labeling law?
muscle-cut meats, ground meats, fish & shellfish,
fresh & frozen fruits
and veggies,
peanuts, pecans,
macadamia nuts, ginseng
What is iron deficiency?
iron intake is fine, but there is no extra iron STORED
What vitamin should people over 50 consume?
B12
How much cholesterol should one consume a day?
<300 mg/day
What is the potassium requirement in mg/day?
4700 mg/day
What might red pinprick hemorrhages be a sign of?
vitamin C deficiency
What is the deficiency difference between osteo-malacia and osteoporosis?
osteomalacia: calcium and vitamin D
osteoporosis: calcium, vitamin D, magnesium, phosphorus, fluoride
How long is the esophagus?
10 inches
Where is bile produced?
liver
Where is bile stored?
gallbladder
How many grams of fiber is a normal US diet thought to provide (in g/day)?
11
Cooking changes starch to…
dextrin (sweet)
What are normal blood glucose levels?
70-110 mg/dl
How do you find your caloric requirement for carbs?
it is 50% of your total caloric value
2000 calories/day -> 1000 calories from carbs, carbs are 4 calories/gram, 250 grams/day
Does egg white contain fat?
no, it is almost entirely protein (albumin) and water
