Hardman - Nutrition Introduction Flashcards
Nutrients
All constituents of food necessary to sustain normal function
Recommended Macros
Protein: 10-35%
Fat: 20-35%
Carbs: 45-65%
Micronutrients
Vitamins, Minerals
What is the only means to measure nutrient balance?
Can only measure protein through nitrogen levels
Homeostasis vs Adaptation
Homeostasis - Short term ability to adjust
Adaptation - Long term ability to adjust
Estimated Average Requirement (EAR)
Amount necessary to meet needs of 1/2 health individuals
Does not take into account demographics
Recommended Daily Allowance (RDA)
Amount sufficient to meet nutrient requirement of nearly all in life state and gender groups
- Takes into account demographics
Adequate Intake (AI)
Insufficient evidence available to calculate EAR/RDA
Probably enough to sustain life
Tolerable Upper Limit (UL)
Highest average intake likely to pose no risk
Daily Reference Values
Used for other nutrients of significant impact
5% or Less = Low
20% or More = High
RDI for protein
Children 1-4: 16 g
Infants: 14 g
Pregnant Women: 60 g
Nursing Mothers: 65 g
Suggested Nutrients
Limit = ?
Get Enough = ?
Footnote = ?
Limit: Total Fat, Cholesterol, Sodium, Total Carbohydrates
Get Enough: Vitamins, Minerals (calcium, iron, etc)
Footnote: Percent daily values are based upon dietary needs (e.g. men/women, athletes, pregnant, etc)
Serving Sizes:
Fruits/Veggies
Leafy Greens
Dried Fruit
Grains
Meat
milk
Oils
Fruits/Veggies: 1/2 Cup, or 1 medium fruit
Leafy Greens: 1 Cup
Dried Fruit: 1/4 Cup
Grains: 1 oz, 1 slide bread, 1 c dried cereal, 1/2 cup cooked pasta/rice
Meat: 5.5 oz/day
Milk: 3 cups (1 cup yogurt, 1.5 oz cheese)
Oils: 24 g (6 tsp/day)
Total Energy Expenditure (TEE)
Reflects the sum of processes through which body expends energy
Physical Activity = Highly variable
Thermic Effect of Food = 10%
Basal Metabolism = 50-70%
What is the strongest correlation between CVD and dietary fats?
Serum LDL
Some studies suggest lowering high serum cholesterol reduces risk for CVD
Most important dietary lipid?
TAGs
TAGs w/primary saturated fatty acid chains effect on CVD?
Saturated fats increase total cholesterol and increase risk for CVD
Sources: Meat, dairy, coconut and palm oils
Monosaturated Fats
“Mediterranean Diet”
Single unsaturation, when substituted for saturated fats, lower total cholesterol and LDL cholesterol
Sources: Fresh fruit, veggies, nuts, low in red meat, olive oil
Decrease LDL, no change in HDL
Polyunsaturated Fats
Omega-6
Omega-6:
When substituted for saturated fats, ω-6 polyunsaturated fats lower** total cholesterol and lowers **both LDL and HDL
Essential Fatty Acid
Deficiency: Scaly dematitis, hair loss, poor wound healing
Sources: Nuts, avocados, soybeans, sesame
Polyunsaturated Fats:
Omega-3
When substituted** for saturated fats, ω-3 polyunsaturated fats have **little effect on total cholesterol, LDL, or HDL
ω-3 are essential fatty acids
Sources: Leafy greens, canola / flax oils, fish, walnuts
Heart healthy fat?
Polyunsaturated fat - Omega-3
Suppress cardiac arrhythmias, decrease serum TG, decrease tendency to thrombosis, substantially reduce risk of CVD
Fats vital for antiaggregating and aggregating in coagulation?
ω-6 / ω-3
What has greater impact to CVD–dietary cholesterol or saturated fats?
Dietary cholesterol does not alter total cholesterol as much as type and amount of fat consumed. Saturated fat has much higher impact.
What type of protein may decrease LDL cholesterol in patients?
Soy Protein
What role do Vit B6, B12, and folate containing enzymes play?
Convert homocysteine to harmless amino acids
Simple Sugars:
Monosaccharides?
Disaccharides:
Sucrose
Lactose
Maltose
Monosaccharides:
Glucose and Fructose
Disaccharides:
Sucrose (glucose + fructose)
Lactose (glucose + galactose)
Maltose (glucose + glucose)
Complex Sugars
Polysaccharides usually starches that do not have sweet taste, most often polymers of glucose
Plant Starch glucose linkages?
Glucose molecules in plant starches are linked in α-1,4 (amylose) or α-1,6 (amylopectin) glycosidic bonds
Dietary Fiber
Cellulose is a chain of glucose units– β-1,4 glycosidic bond
RDI:
25 g/day for women
38 g/day for men
(most Americans consume 11 g/day)
Total Fiber
Sum of dietary fiber and functional fiber
Soluble Fiber
and
Insoluble Fiber
Soluble: Fiber that forms gel when mixed with water (oats)
Insoluble: Largely not digested
Hyperglycemia (Diabetes)
Insulin Deficiency or Absence (Type I)
Tissue Resistance (Type II)
Glycemic Index
Attempt to quantify the degree of blood sugar caused by food…
clinical importance is controversial
Celiac Sprue and Celiac Disease
More common in women (70/30), intolerance to gluten, protein found in wheat
Kwashiorkor
vs
Marasmus
Kwashiorkor: protein deficiency greater than calorie deficiency (gray-blond hair); get enough calories–no protein
Marasmus: Typically young children, deficiency in protein and total calories
Three types of Essential Amino Acids
Idispensable = We Can’t Make
Dispensable = We Can Make
Conditionally Indispensable = Rely on precursors to make
Protein Quality
Refers to ability to provide all essential amino acids
Animal proteins = high quality
Plant proteins = incomplete
Nitrogen Balance
Positive = times of tissue growth
Negative = times of tissue loss, inadequate intake, lack of essential AAs,
RDA for Protein
0.8 g/kg for adults
