Hardman - Nutrition Introduction

Question 1

Nutrients

Answer 1

All constituents of food necessary to sustain normal function

Question 2

Recommended Macros

Answer 2

Protein: 10-35%

Fat: 20-35%

Carbs: 45-65%

Question 3

Micronutrients

Answer 3

Vitamins, Minerals

Question 4

What is the only means to measure nutrient balance?

Answer 4

Can only measure protein through nitrogen levels

Question 5

Homeostasis vs Adaptation

Answer 5

Homeostasis - Short term ability to adjust

Adaptation - Long term ability to adjust

Question 6

Estimated Average Requirement (EAR)

Answer 6

Amount necessary to meet needs of 1/2 health individuals

Does not take into account demographics

Question 7

Recommended Daily Allowance (RDA)

Answer 7

Amount sufficient to meet nutrient requirement of nearly all in life state and gender groups

• Takes into account demographics

Question 8

Adequate Intake (AI)

Answer 8

Insufficient evidence available to calculate EAR/RDA

Probably enough to sustain life

Question 9

Tolerable Upper Limit (UL)

Answer 9

Highest average intake likely to pose no risk

Question 10

Daily Reference Values

Answer 10

Used for other nutrients of significant impact

5% or Less = Low

20% or More = High

Question 11

RDI for protein

Answer 11

Children 1-4: 16 g

Infants: 14 g

Pregnant Women: 60 g

Nursing Mothers: 65 g

Question 12

Suggested Nutrients

Limit = ?

Get Enough = ?

Footnote = ?

Answer 12

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)

Question 13

Serving Sizes:

Fruits/Veggies

Leafy Greens

Dried Fruit

Grains

Meat

milk

Oils

Answer 13

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)

Question 14

Total Energy Expenditure (TEE)

Answer 14

Reflects the sum of processes through which body expends energy

Physical Activity = Highly variable

Thermic Effect of Food = 10%

Basal Metabolism = 50-70%

Question 15

What is the strongest correlation between CVD and dietary fats?

Answer 15

Serum LDL

Some studies suggest lowering high serum cholesterol reduces risk for CVD

Question 16

Most important dietary lipid?

Answer 16

TAGs

Question 17

TAGs w/primary saturated fatty acid chains effect on CVD?

Answer 17

Saturated fats increase total cholesterol and increase risk for CVD

Sources: Meat, dairy, coconut and palm oils

Question 18

Monosaturated Fats

Answer 18

“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

Question 19

Polyunsaturated Fats

Omega-6

Answer 19

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

Question 20

Polyunsaturated Fats:

Omega-3

Answer 20

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

Question 21

Heart healthy fat?

Answer 21

Polyunsaturated fat - Omega-3

Suppress cardiac arrhythmias, decrease serum TG, decrease tendency to thrombosis, substantially reduce risk of CVD

Question 22

Fats vital for antiaggregating and aggregating in coagulation?

Answer 22

ω-6 / ω-3

Question 23

What has greater impact to CVD–dietary cholesterol or saturated fats?

Answer 23

Dietary cholesterol does not alter total cholesterol as much as type and amount of fat consumed. Saturated fat has much higher impact.

Question 24

What type of protein may decrease LDL cholesterol in patients?

Answer 24

Soy Protein

Question 25

What role do Vit B6, B12, and folate containing enzymes play?

Answer 25

Convert homocysteine to harmless amino acids

Question 26

Simple Sugars: Monosaccharides? Disaccharides: Sucrose Lactose Maltose

Answer 26

Monosaccharides: Glucose and Fructose Disaccharides: Sucrose (glucose + fructose) Lactose (glucose + galactose) Maltose (glucose + glucose)

Question 27

Complex Sugars

Answer 27

Polysaccharides usually starches that **do not have sweet taste,** most often polymers of glucose

Question 28

Plant Starch glucose linkages?

Answer 28

Glucose molecules in plant starches are linked in α-1,4 (amylose) or α-1,6 (amylopectin) glycosidic bonds

Question 29

Dietary Fiber

Answer 29

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)

Question 30

Total Fiber

Answer 30

Sum of dietary fiber and functional fiber

Question 31

Soluble Fiber and Insoluble Fiber

Answer 31

Soluble: Fiber that forms gel when mixed with water (oats) Insoluble: Largely **not** digested

Question 32

Hyperglycemia (Diabetes)

Answer 32

Insulin Deficiency or Absence (Type I) Tissue Resistance (Type II)

Question 33

Glycemic Index

Answer 33

Attempt to quantify the degree of blood sugar caused by food... clinical importance is controversial

Question 34

Celiac Sprue and Celiac Disease

Answer 34

More common in women (70/30), intolerance to **gluten**, protein found in wheat

Question 35

Kwashiorkor vs Marasmus

Answer 35

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**

Question 36

Three types of Essential Amino Acids

Answer 36

Idispensable = We Can't Make Dispensable = We Can Make Conditionally Indispensable = Rely on precursors to make

Question 37

Protein Quality

Answer 37

Refers to ability to provide all essential amino acids Animal proteins = high quality Plant proteins = incomplete

Question 38

Nitrogen Balance

Answer 38

Positive = times of tissue growth Negative = times of tissue loss, inadequate intake, lack of essential AAs,

Question 39

RDA for Protein

Answer 39

0.8 g/kg for adults