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Year 3 > HLTH 230 Midterm > Flashcards

HLTH 230 Midterm Flashcards

1
Q

role of carbohydrates

A

-provide energy for the brain & NS
-help keep digestive system healthy
-within limits, keep body lean

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2
Q

Indigestible carbohydrates

A

yield little or no energy

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3
Q

carbohydrate rich foods

A

-whole grains
-plants
-legumes
-vegetables and fruits
-milk products are the only animal-derived foods that contain significant carbs (milk, yogurt, sour cream)
-concentrated sugars

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4
Q

categories of carbohydrates

A

simple and complex

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5
Q

simple carbohydrates

A

Monosaccharides - single sugar
Disaccharides -pairs of monosaccharides (one is usually glucose)

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6
Q

3 monosaccharides

A

glucose, fructose and galactose
*all have the same number & kind of atoms arranged in different ways

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7
Q

Glucose

A

-blood sugar
-monosaccharide
-mildly sweet
-essential energy source for body activities
-one of 2 sugars of every disaccharide
-polysaccharides are made almost exclusively of glucose

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8
Q

Complex carbohydrates

A

polysaccharides - chain of monosachharides

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9
Q

galactose

A

-component of milk sugar
-not sweet at all
-one of the two sugars in milk products
-found occasionally as a single sugar (fermented milk products)

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10
Q

Fructose

A

-very sweet
-naturally in fruit and honey
-often used in soft drinks, cereals and desserts
-

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11
Q

high fructose corn syrup

A

syrup made from cornstarch that has been treated with an enzyme tha converts some of the glucose to the sweeter fructose

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12
Q

3 disaccharides

A

lactose (glucose + galactose)
Maltose (glucose + glucose)
Sucrose (glucose + fructose)

**joined by cindensation rxns, split by hydrolysis rxns that release a water

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13
Q

Lactose

A

-milk sugar
-glucose and galactose
-principle carbohydrate in milk
-provides about 1/2 kcal in skim milk

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14
Q

maltose

A

-2 glucose
-prodcued duing starch breakdown
-occurs during process of alcohol fermentation
-only occurs in a few foods ex. barley

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15
Q

Sucrose

A

-glucose and fructose
-sweetest disaccharide
-naturally in fruit, vegetables and grains
-table sugar is sucrose refined from beets or sugarcane

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16
Q

Eating sugar

A

-monosaccharides are absorbed diretly into the blood
-disaccharides are digested before absorption (slit into monosaccharides)
-glucose is most used nutrient in the body

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17
Q

sugar on nutrition label

A

-cannot tell from % DV what sugar is natural or artificial

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18
Q

most energy in fruit and vegetables comes from

A

sugar

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19
Q

why are fruits different than purified sugars?

A

fruit contains fibre, phytochemicals, vitamins and minerals

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20
Q

polysaccharides

A

-starch
-glycogen
-fibre

**made up of many strands of glucose units

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21
Q

Starch

A

-storage form of glucose in plants
-long chains of glucose molecules linked together (branched-amylopectin and unbranched-amylose)
-starch is nutritive: we digest starch to glucose

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22
Q

rich food sources of starch

A

-grains
-tubers (yams and potatoes)
-legumes (peas and beans)

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23
Q

Glycogen

A

-storage form of carbs in animals
-highly branched glucose chains (this allows for rapid hydrolysis and surge of glucose)
-stored in muscle(2/3) and the liver (1/3)
**meat does not contain glycogen because it breaks down when animal is slaughtered

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24
Q

how long could you sustain energy on stored glycogen

A

about 1 hr

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25
Q

Fibre

A

-is a prebiotic
-retains water to protect seeds
-support plant structure
-most are polysaccharides
-humans cannot digest fibre therefore passes through without providing energy*

*digest to small degrees via fermentation

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26
Q

prebiotics

A

foods that are not digested but promote bacterial growth by acting as food for bacteria

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27
Q

Soluble fibre

A

-dissolve in water
-form gels (viscous)
-can be digested by bacteria in colon
-soften stool
-slow glucose absorption
-associtaed with low risk of chronic disease (decrease cholesterol)
-used as thickening agent
-gums, pectin, psyllium, some hemicelluloses

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28
Q

rich sources soluble fibers

A

barley, legumes, oats, apples, citrus fruit

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29
Q

Insoluble fibres

A

-do not dissolve in water
-speed passage of feces and allieve constipation
-outer layers of whole grains
-retain structure and texture
-easily fermented and do not form gels

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30
Q

examples insoluble fibres

A

cellulose, lignin, resisant starches, hemicelluloses, inulin

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31
Q

need for carbs

A

-provied energy
-cheaper than protein
-glucose is used as fuel by the brain and CNS

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32
Q

gluten is a

A

protein

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33
Q

Ketogenic diet

A

-used as therapy for epilepsy and seizure control
-low carb high fat diet
-use fat for fuel

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34
Q

why recommend fibre rich foods

A

-supply vitamins, minerals, & phytochemicals
-little or no fat (except nuts)
-soluble fibres have cholesterol effect
-maintain bodyweight
-maintain blood-glucose concentration

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35
Q

Low fibre diet and cholesterol

A

you absorb more cholesterol and therefore your cholesterol increases

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36
Q

high fibre diet and cholesterol

A

soluble fibre lowers blood cholesterol by binding with cholesterol containing bile and carrys it out in the feces

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37
Q

Blood Glucose control

A

-viscous fibres trap nutrients and delay their transit through the digestive tract
-glucose absorption slows and helps steady levels of blood glucose ans insulin and glycemic index

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38
Q

maintenence of digestive tract health

A

-fibre and fluid intake play a role in maintaining colon function and preventing constipation
-enlarge and soften stools
-speed passage

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39
Q

need for carbs: constipation

A

-fibre prevent constipation
-softens stools for preventing hemorrhoids
-prevent compaction (therefore appendicitis)
-stimulates gi tract muscles to retain strenght and resist bulging out (diverticula)

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40
Q

healthy weight management

A

-foods rich in complex carbs tend to be low in fat and added sugar: may promote weight loss by providing less energy
-fibre creates fullness and delays hunger

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41
Q

how do we get fibre

A

-pure fibre compounds usually not necessary
-most benefits come from food not compounds
-too much fibre without water can cause constipation

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42
Q

too much fibre?

A

-purified fibre can lead to a blocked intestine especially with too little water
-binders in some fibres act as chleating agents (carry minerals out of body)
-can contribute to dehydration because they remove water from the body
-too much can limit food intake and cause nutrient and energy deficencies

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43
Q

Bran

A

-outer part of a whole grain
-largely made of cellulose
-protects the grain
-removed in milling

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44
Q

3 parts os a whole grain

A

bran, endosperm, germ

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45
Q

Endosperm

A

-largely starch grains embedded ina protein matrix
-generally what is used in refined flour

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46
Q

germ

A

-part where new grain develops
-majority of fat in the grains are located here
-often left out of processing to avoid rancidity

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47
Q

Modern milling

A

-removed germ and bran (whiter, smoother texture increasing starch content and lowering fibre content)
-loss of nutrients

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48
Q

Modern milling laws in canada

A

1970: mandatory addition of riboflavin, thiamin, niacin and iron
1990: mandatory addition of folic acid (important for cell division)

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49
Q

digestion of carbs

A

-begins in mouth (salivary amylase)
-then becomes deactivated by stomach acid
-starch digestion resumes in small intestine
-pancreatic enzymes: split starch into smaller polysachharides and disaccharides
-intestinal ezymes split these into monosaccharides

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50
Q

starch found in refined grains

A

rapidly broken down into. glucose which is then absorbed
*sometimes digested slower and releases glucose later (cooked beans)

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51
Q

Resistant starch

A

-behaves like fibre
-found in raw potaties, unripe bananas, husks of seeds
-digested slowly
-most remain intact until bacteria of colon break it down
-sometimes classified as insoluble fibre

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52
Q

Sugars digestiona nd absorption

A

-digestible carbs are split into monisaccharides before absorption
-pancreatic amylase splits most starch to disaccharides
-small polysaccharides and disaccharides are split by enzymes atatched to cells lining the small intstine (lactase, sucrase and maltase)

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53
Q

Once in the bloodstream, sugars travel:

A

-to the liver
-fructose & galactose are converted to glucose or related products
-circulatory system transports the glucose and other products to the cells
-liver and muscle cells may store glucose as glycogen
-all cells may use glucose for energy

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54
Q

Digested fibre

A

-many fibres can be fermented by intestinal bacteria
-odourous gases are bi-product
-gas production can be minimized by small servings and gradually increasing

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55
Q

Lactose intolerance

A

-some people produce less lactase
-ability to produce lactase declines with age
-lactase deficency may be use to damage to villi
-intestinal bacteria ferment the undigested lactose producing gas and intestinal irritants

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56
Q

Milk allergy

A

-immune response
-allergic rxn to the protein in milk
-cannot tolerate any milk product
-calcium supplement

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57
Q

Using glucose

A

-glucose is basic carbohydrate unit that cells use for energy
-body keeps supply to use

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58
Q

what processes release energy from glucose

A

glycolysis and krebs

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59
Q

DRI carb reccomendation

A

-minimum intake to reduse ketosis is 130g/day (RDA=130g/day)
-45-65% kcalories/day of carbs
-more is reccomended to maintain health and glycogen stores

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60
Q

Glucose below healthy minimum

A

-body fat cannot be converted to glucose to feed the brain
-with carb defecit, body uses protein to make glucose via gluconeogenesis
-fat fragments usually combine with a compound derrived from glucose (or protein) before being used for energy
-

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61
Q

after10 days of eating less than RDA of carbs

A

-body would adjust to partly use keytones

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62
Q

adults with chronic ketosis may face:

A

-vitamin and mineral deficiencies
-loss of bone minerals
-altered blood lipids
-increase kidney stone risk
-constipation, nausea and vomitting
-glycogen stores that are too low to meet a metabolic emergency or support maximal high-intesity muscular work

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63
Q

blood glucose after eating

A

-BG increases
-insulin secreted from pancreas

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64
Q

insulin stimulates

A

-uptake of glucose into cells
-storage of glucose into glycogen
-excess glucose into fat

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65
Q

blood glucose after activity

A

-cells on body use glucose decreasing BG
-glucagon secreted from pancreas

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66
Q

glucagon stimulates

A

-breakdown of glycogen therefore glucose released into bloodstream

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67
Q

epinephrine

A

breaks down liver glycogen as part of the bodys defense mechanism in times of danger

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68
Q

to meet glucose needs

A

-foods rich in free sugars & sugary drinks are not good choices
-balanced meals, at the same times help the body maintain BG levels

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69
Q

Glycemic Index

A

-measure of the ability of a food to elevate BG & insulin levels
-scored against standard
-many influences

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70
Q

glycemic load

A

glycemic index multiplied by grams of carbohydrate

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71
Q

excess glucose

A

-stored as glycogen until muscle and liver are at full cap
-2/3 of te body total glycogen is stored in and used by muscle
-small store in liver and brain

if there is still excess:
-liver converts it into fats and stored in fat tissues
-fat cells may convert glucose to fat
-fat cells can store unlimited quantities of fat

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72
Q

diabetes

A

-impairs a persons ability to regulate BG
-type 1 and 2

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73
Q

T1D

A

-little or no pancreatic secretion of insulin
-diagnosed in childhood
-less common
-external source of insulin can be used

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74
Q

T2D

A

-develops insulin resistance (genetic component)
-as BG rises, so does blood insulin Drugs:
-stimulate secretion
-improve glucose uptake
-extenral insulin

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75
Q

T2D & obesity

A

-require more insulin
-consistent high BG can be considered prediabetic
-impaired glucose tolerance

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76
Q

reducing diabetes

A

-control lifestyle factors and diets
-regular PA hifhtens senstivity to insulin
-nutrition
-weightloss
-adequate:nutrients, fibre, protein
-moderate added sugar
-control total carbs
-low saturates fat

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77
Q

reccomended fibre intakes

A

AI: females 19-50= 25g/day
AI: females 51+=21g/day
AI: males 19-50: 38g/day
AI: males 51+ = 30g/day

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78
Q

fibre and colon cancer

A

-dilute and speed the removal of cancer causing agents from the colon
-promote bacterial reproduction binding nitrogen & carrying it out

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79
Q

2018 carb guidelines

A

-eating patterns; maintain regularity to optimize glycemic control

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80
Q

dietary appraches for those with T2D:

A

-medeterrainean style
-vegan/vegetarian
-DASH
-diet patterns

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81
Q

hypoglycemia

A

-low blood glucose

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82
Q

postprandial hypoglycemia

A

low blood glucose after a meal
(body releases too much insulin)

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83
Q

fasting hypoglycemia

A

too long between meals causes for low BG

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84
Q

causes of low blood suagr in people with diabetes

A

-more PA
-not eating on time
-eating less than you should have
-too much medication
-drinking alcohol

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85
Q

honey vs white sugar

A

from a chemical standpoint, they are the same (suagr contains fewer calories per serving)

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86
Q

carbs in proteins

A

-no carbs is fish or meat

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87
Q

Free sugars:

A

-added sugars as well as sugars naturally present in honey, syrups and fruit juices etc
-DO NOT include naturally occuring sources of sugars found in intact or cut fruit and vegetables

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88
Q

Added sugar:

A

all sugars added to food and beverage during processing or preparation. all added sugar are also free sugar.

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89
Q

Total Sugars

A

account for all sugars present in food and beverage regardless of the source. This includes added, free and naturally occurring sugars found in intact or cut fruit and veggies and unsweetened milk.

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90
Q

canadas food guide sugar reccomendations

A

-prepare meals and snakcs using ingridents that have little to no added sodium, sugar or saturated fat

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91
Q

replacing sugar:

A

-energy-yieling sugar alcohols (nutritive sweetners)
-no energy artificial sweetners (nonutritive sweetners)

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92
Q

Sugar alcohols

A

-do not contain ethanol or any other intoxicant
-are polyols
-naturally found in small amounts in fruit and veg
-manufactured from common sugar
-provide energy
-produce low glycemic response: body absorbs them slowly
-gas, abdominal discomfort & diarhea from large amounts
-do not contribute to tooth decay

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93
Q

artificial/alternative sweetner

A

-make food taste sweet
-do not promote tooth decay
-provide ver little food energy
-can be toxic in high doses

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94
Q

Aspartame

A

-4kcal/g (same as sugar)
-not heat stable
-made of phenylalanine and aspartic acid and a methyl group
-sweeter so we use less
-in powder form, mixed with lactose
-in GI tract, the fragments are split, absorbed & metabolized just as would be any protein fragment
-byproducts are not toxic at the levels generated (formaldehyde, methyl alcohol…)
***NOT SAFE FOR PPL WITH PKU

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95
Q

Stevia

A

-naturally sweet herb
-natural sweetner
-approved as non medical and medical ingrident
-300x sweeter than sucrose

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96
Q

strgeties for artificial sweetner

A

-moderation is key
-does not lower energy intake
-safer for teeth

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97
Q

what is nutrition?

A

the study of nutrients and other biologically active compounds in foods and in the body; sometimes also the study of human behaviours related to food

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98
Q

what does diet mean?

A

the foods (including beverages) that a person usually eats and drinks

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99
Q

Malnutrition

A

any condition caused by excess or deficient food energy or imbalance of nutrients
Includes: undernutrition OR overnutrition

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100
Q

Undernutrition

A

nutrient or energy deficiencies

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101
Q

Overnutrition

A

nutrient or energy excess

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102
Q

the only two lifestyle habits that have more influence on long-term health than diet:

A

-smoking/tobacco
-alcohol consumption

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103
Q

what are the 4 leading causes of death in Canada (2018) and which are influenced by nutrition?

A
  1. Cancer
  2. Heart Disease
  3. Cerebrovascular Disease
  4. Acciedents
    1,2,3 are influenced by nutrition
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104
Q

what are the 4 leading causes of death in canada in 2022

A
  1. Cancer
  2. Heart Disease
  3. COVID
  4. Accidents
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105
Q

nutrition and chronic diseases

A

genetics and lifestyle together with diet can influence the risk of getting chronic diseases such as: heart disease, diabetes, dental, bone loss and some types of cancer

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106
Q

genetics, individuality and nutrition

A

-some diseases are purely hereditary (sickle cell) but some can be influenced by diet (diabetes)
-some diseases are purely diet (vitamin deficiency)
-some are influenced by both genetics and nutrition (hypertension)

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107
Q

what is nutritional genomics? aka molecular nutrition or nutrigenomics

A

-the science of how nutrients affect the activity of genes & how genes affect the activity of nutrients

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108
Q

purpose of nutritional genomics

A

-helping to determine an individuals specific nutrient needs for heath and fighting disease

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109
Q

lifestyle choices affecting health

A

-smoking
-alcohol
-PA
-sleep
-stress
-air & water quality

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110
Q

What is energy

A

-the capacity to do work

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111
Q

where does the energy the fuels the human body come from

A

indirectly from the sun via plants and animals that eat plants

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112
Q

food energy is measured in

A

Calories (kcalories)

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113
Q

What are calories?

A

-unit measuring energy
-1kilocalorie is the amount of heat necessary to raise the temperature of 1kg of water by 1 degree celcius

1000calories = 1kilocaorie =1 Calorie

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114
Q

6 classes of nutrients

A
  1. carbohydrate
  2. Lipid (fat)
  3. Protein
  4. Vitamins
  5. Minerals
  6. Water
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115
Q

Macronutrients

A

-required in relatively large amounts per day (g/day)
-carbohydrates, protein, fat, water

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116
Q

Water

A

does not provide energy, need this in larger amount than any other nutrient

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117
Q

Micronutrients

A

-required in small amounts per day (mg/day)
-vitamins and minerals

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118
Q

Essential Nutrients

A

nutrients a person must obtain from food because sufficent amounts cannot be made from the body

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119
Q

Vitamin D

A

not essential in other countries because they recieve sun year round, but essential in Canada because we have seasons

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120
Q

Inorganic Nutrients

A

-nutrients that contain no carbon
-ex. water, iron, calcium & other minerals

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121
Q

Organic Nutrients

A

-carbon containing
-ex. carbs, proteins, lipids and vitamins

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122
Q

Energy Yielding Nutrients

A

-nutrients that can be broken down to provide energy to the body
-carbohydrates, lipids, potein

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123
Q

List the 4 macronutrients

A

carbs, protein, water & lipids

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124
Q

list the 2 micronutrients

A

vitmains & minerals

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125
Q

list the 2 inorganic nutrients

A

minerals & water

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126
Q

list the 4 organic nutrients

A

carbs, protein, lipids & vitamins

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127
Q

list the 3 non-energy yielding nutirents

A

minerals, water, vitamins

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128
Q

list the 3 energy yielding nutrients

A

carbs, protein, lipids

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129
Q

Vitmains & minerals

A

regulators that asssit in all body processes, such as digesting food & healing wounds

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130
Q

alcohol

A

not a nutrient but is energy yielding

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131
Q

carbohydrate energy from food

A

4kcal/g

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132
Q

protein energy from food

A

4 kcal/g

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133
Q

fat energy from food

A

9 kcal/g

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134
Q

alcohol energy yielding

A

7 kcal/g

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135
Q

Elemental Diets

A

Diets composed of purified ingredients can supply all the nutrients to people who cannot eat food

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136
Q

Can we live on supplements only

A

yes - but not superior to real food

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137
Q

what happens to digestive organs if they are not being used

A

they atrophy

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138
Q

nonnutrients

A

compounds other than the 6 classes of nutrients present in food that have biological activity in the body

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139
Q

Phytochemical

A

-type of nonnutrient
-found in plant-derived foods and have biological activity in the body
-contrivute to colour, taste etc

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140
Q

enriched and fortified foods

A

-foods that have nutrients added

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141
Q

are enriched/fortified foods good or bad

A

-if the starting material is a whole food it may be a nutritious food
-if the starting material is high in fat/sugar, the result may be less nutritious

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142
Q

what are functional foods?

A

possess nutrients or nonnutrients that might lend protection against diseases ex organge juice with added calcium

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143
Q

“Natural Foods”

A

-can label anything as natural, no legal definition

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144
Q

“Super Foods”

A

no such thing

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145
Q

“Processed Foods”

A

-not always bad
-foods subject to any milling, alteration in texture, additives, cooking or others

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146
Q

Nutracutical

A

a product that has been isolated from food and often sold in pill form

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147
Q

“staple foods”

A

foods used frequently or daily

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148
Q

5 characteristics for planning a healthy diet

A
  1. Adequacy
  2. Balance
  3. Calorie-control
  4. Moderation
  5. Variety
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149
Q

Adequacy

A

providing all essential nutrients, fibre and energy in sufficent amounts to maintain health and body weight

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150
Q

Balance

A

providing foods of a number of different types in proportion to each other, such that foods rich in some nutrients do not replace foods that are rich in other nutrients

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151
Q

Calorie-control

A

-coltrol of energy intake
-nutrient dense NOT calorie dense

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152
Q

Nutrient density

A

-a measure of the nutrients provided per kcalorie of food
-the more nutrients and the fewer calories, the higher the nutrient density

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153
Q

Moderation

A

providing constituents within set limits, not to excess (sugar, fat, salt)

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154
Q

Variety

A

providing a wide selction of foods
-increases adequacy
-limit toxins by limiting exposure
-make diet interesting

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155
Q

Why people chose foods (cultural/social)

A

-symbolism of sharing ethnic foods
-omnivore
-traditional cuisine & foodways
-vegetarian/vegan/ pescitarian

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156
Q

foodways

A

the sum of a cultures habits, customs, beliefs, & preferences concerning food

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157
Q

factors that drive food choices.

A

-convienence
-advertising
-economy
-emotional comfort
-availability
-habit
-personal preference
-positive associations
-regions of country
-social pressure
-values/beliefs
-weight
-nutritional value

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158
Q

nutrition is a young science that inclues:

A

-clinical nutrition
-community nutrition
-public health
-food policy
-food science

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159
Q

reasons why not to trust media

A

-report ideas before fully tested
-misunderstanding of complex principles
-scientists report findings before subject to scruitny

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160
Q

what to look for when reading about nutrition

A

-published in a peer reviewed journal
-state purpose & describe methods
-note limitations
-define subjects
-describe previous research & put current research into proper context
-common sense?

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161
Q

thinking about if post/article is reliable

A

-who is responsible
-do names appear
-editorial board?
-updated?
-selling product?
-sponsored?

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162
Q

Regestered Dietitian vs Nurtitionist

A

dietitians must meet practice standards while anyone can claim to be a nutritionist (not a protected title in ontario)

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163
Q

Nutrition Assessment

A

-individual assessment is vital
-generally includes: health & diet history, anthropometric measures, lab test, socioecomomic/social info

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164
Q

“eating well” in theory

A

-supply appropriate amount of nutrients, fibre, phytochemicals & energy
-dont exceed reccomendations for sugar, salt and fat

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165
Q

Primary deficiency

A

caused by inadequate dietary intake of a nutrient

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166
Q

Secondary Deficiency

A

NOT caused by inadequate intake but by something else such as a disease condition or drug interaction that reduces absorption

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167
Q

Dietary Reference Intake (DRI)

A

-used for reccomendations in canada and US
-set of 6 lists of values of nutrient intake values for healthy people

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168
Q

Estimated Average Requirement (EAR)

A
  • th average daily nutrient requirement intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and sex group
    -basis for an RDA
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169
Q

types of DRIs

A

-estimated average requirements
-reccomended dietary allowances
-adequate intakes
-tolerable upper intake levels
-chronic disease risk redution
-acceptable macronutrient density ranges

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170
Q

if you dont know EAR;

A

you cant come up with an RDA, therefore you have an AI

**cant have both an EAR and AI

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171
Q

Reccomended dietary allowance (RDA)

A

-average daily nutrient intake level that meets the needs of nearly all (97-98%) healthy people in a particular life stage and sex group
-derived from EAR
-nutrient intake goal

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172
Q

Adequate Intakes (AI)

A

-reccomended daily nutrient intake level based on intakes of healthy people (observed or experimentally derived) in a particular life stage and sex group and assumed to be adequate
-used when insufficent evidence for EAR, therefore RDA

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173
Q

which is better AI or RDA

A

RDA would be used if possible, if not then AI is fine

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174
Q

Tolerable Upper Intake Levels

A

-highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals in a particular life stage and sex group
-intake above level may pose nutrient toxicity
-imp for people taking supplemets
-some nutrients dont have UL values

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175
Q

Chronic Disease Risk Reduction (CDRR)

A

-a new RDI category based on chronic disease risk
-only nutrient with this is sodium

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176
Q

Acceptable Macronutrient Distribution Ranges (AMDR)

A

-values for carb, protein and fat expressed as % of total daily caloric intake; ranges of intakes set for the energy yielding nutrients that are sufficient to provide adequate total energy and nutrients while reducing risk of chronic diseases

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177
Q

AMDR protein, fat & carbs

A

Carbs: 45-65%
Protein: 10-35%
Fats: 20-35%

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178
Q

people that have separate DRI reccomendations

A

-pregnancy
-lactation
-infants
-children
-sex
-specific age ranges

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179
Q

who do RDAs apply to ?

A

healthy people

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180
Q

Purpose of DRIs

A

-shown to help prevent the development of chronic diseases and include generous safety margin

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181
Q

what are DRIs designed for

A

helping healthy people maintain health not to restore depletion

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182
Q

Estimated Energy Requirements (EER)

A

average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, sex, weight, height & level of PA consistent with good health

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183
Q

why is the value for EER not generous

A

no UL for energy; small excess amounts of energy consumed day after day cause weight gain & associated disease

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184
Q

PA DRI recommendations

A

60m moderate activity each day for weight control & health benefit

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185
Q

what does canadas physical activity guide suggest for adults aged 18-64

A

-150m moderate-vigourous PA/ week in bouts of 10 mins or more

-muscle/bone strenthening activity 2 days per week

-more PA= greater health benefit

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186
Q

benefits of PA

A

-more restful sleep
-better nutrition
-improved bone density
-enhanced immunity
-lower risk of cancer
-lower risk of CVD
-strong circulation & lung function
-lower type II diabetes risk
-stronger self image
-reduce gallbladder disease (women)
-lower MH problems

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187
Q

what foods are most nutrient dense?

A

vegetables (non-starchy), also rich in phytochemicals

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188
Q

Canadas food guide

A

-provides daily healthy eating pattern including a variety of healthy foods from 3 food categories
-helps reduce development of chronic disease

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189
Q

Recent revisions of canadas food guide

A

-did not meet with representatives from food and beverage industry
-open consultations to all stakeholders
-

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190
Q

Canadas fod guide reccomendations

A

-be mindful of eating habits
-cook more often
-enjoy food
-eat with others
-eat plenty of fruits and vegetables, whole grain and protein foods
-chose protein foods that come from plants more often
-make water drink of choice
-use food labels
-beware of marketing

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191
Q

which canadian population has separate food guide

A

first nations, inuit and metis

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192
Q

Image and recommendations on Food Guide help ensure:

A

Adequate: micro and macronutrients

Balance: ensuring one type of food is not eaten in excess and others not eaten

Variety: many choices in each group

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193
Q

Discretionary Calorie Allowance

A

the difference between the calories needed to maintain weight & those needed to supply nutrients

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194
Q

2 types of daily values

A
  1. Intake goal to strive for, ex fibre, fat, protein, vitamins & most minerals
  2. healthy daily maximums such as cholesterol, total fat, sum of saturated fat, trans fat & sodium
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194
Q

Daily values

A

are based on recommended daily intakes for vitamins and minerals or reference standards for carbs, protein, fats, fibre, sodium

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195
Q

Nutrition facts table present information in 2 ways:

A
  1. Absolute quantities
  2. Percent of standards
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196
Q

% daily values

A

-calaculations to determine are based on 2000 calorie diet
-5% is a little 15% is a lot

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197
Q

2 types of nutrition claims

A

Nutrient content claims: may highlight a nutrition featureof a food such as “light, low, less, free”

Health claims: include 2 types: disease reduction and functional

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198
Q

health claims: nutrient function claims

A

subset of function claims

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199
Q

Nutrient content claims

A

-meet criteria for specific claims defined by Canadas Food and Drug Regulations
ex. “cholesterol-free” or “source of fibre”

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200
Q

Disease Reduction Claims

A

-highlight relationship between consumption of food or ingrident and a persons health
-quite restricted

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201
Q

Function Claims

A

-describe the roles of a food or food consitiuent has on the normal functions or biological actvities of the body

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202
Q

Nutrient function claims

A

type of function claims, are statements about the roles of energy or nutrients that are essential for good health or normal growth and development

203
Q

changes made to food labels

A

-make serving size more consistent (realistic)
-revising % daily value
-adding new % daily value for sugar
-adding postassium
-removing vitamin A and C
-adding mg for calcium, potassium and iron
-adding a footnote at bottom about % daily value
-changes to way sugars listed

204
Q

how were the way sugars listed changed on food labels

A

grouping sugar-based ingredients in brackets after name “sugars”

205
Q

how are ingredient lists organized

A

most to least by weight

206
Q

foods exempt from nutrition facts

A

-fruits and veg
-alcohol
-refill glass dairy
-one bite candy
-raw meat except ground meat
-herbs and spices
-food sold in grocerys stores that is prepared and packaged there

207
Q

front of package nutrition labelling

A

front of package symbol required on foods high in sodium, sugars, saturated fat because these are tied to chronic disease

208
Q

Caroies on menus

A

as of 2017, food service chains with 20 + locations in ontario require to post the number of calories in the standard food and drink items

209
Q

where will you see calories on menus

A

-fast food
-restaurants
-coffee shops
-bakeries
-grocery stores
-movie theatres

210
Q

calorie recommenations for adults and children

A

13+ = 2000 calories
4-12 = 1500 calories

211
Q

effects of phytochemicals

A

-sensory properties
-antioxidants
-mimicking hormones
-altering blood constituents that may protect against disease

212
Q

Phytochemical rich foods that benefit health

A

-whole foods
-wine
-tea
-chocolate
-garlic
-tomatoes
-flaxseed
-soybeans

213
Q

Chocolate

A

-flavonoid antioxidant in dark chocolate may reduce blood-cloting tendencies
-chocolate is high in sugar and saturated fat

214
Q

where are antioxidant phytochemicals best obtained from

A

nutrient-dense, low-calorie fruit and vegetables, claorie-free green or black tea

215
Q

Tomatoes

A

-5 tomato-containing meals per week equals a lesser likelihood of cancers of the esophagus, prostate or stomach
- contain Lycopene

216
Q

Lycopene

A

-may inhibit the reproduction of cancer cells and protect against damaging sun rays
-in tomatoes, papaya, watermelon, pink grapefruit

217
Q

Garlic

A

-contains organosulfur compounda, reported to inhibit cancer development

-investigating potential roles for garlic against allergies, heart disease, and bacterial cause of ulcers

218
Q

Basic chemical tastes include:

A

sweet
sour
Bitter
Salty
Umami

219
Q

Flavour vs Taste

A

-flavour is total sensory impression
-taste is based on 5 tastes

220
Q

Flavour Includes

A

-aroma
-texture
-temperature
-taste

221
Q

why are sugars important

A

provide energy for the brain

222
Q

why are fats important

A

provide energy & essential nutrients

223
Q

enjoyment of salt

A

assures the consumption of sodium & chloride

224
Q

aversion to bitterness

A

discourages consumption of foods containing bitter toxins

225
Q

purpose of digestive system

A

digest food & absorb components and excrete

225
Q

Digest

A

to break molecules of food into smaller molecules

226
Q

2nd part of mechanical digestion

A

-stomach and intestines liquify foods
-peristalsis

226
Q

Absorb

A

movement of nutrients into intestinal cells after digestion

227
Q

how far does digestive tract extend

A

mouth to anus

228
Q

absorption of the digestive system

A

-absorbs nutrients
-absorbs some nonnutrients
-some substances are not absorbed (fibre)

229
Q

1st step Mechanical digestion

A

-begins in the mouth
-chewing to shred food
-saliva added
-mastification releases nutrients trapped inside indigestible skins

230
Q

what does saliva do

A

softens rough/sharp food
-moistens & coats food making it slippery

231
Q

Sphincter muscle

A

-at base of esophagus
-Lower esophageal sphincter
-prevents reflux of stomach into esophagus

232
Q

stomach

A

holds food, mashes and liquifies it

233
Q

Chyme

A

liquified food, as a result of mechanical and chemical breakdown

234
Q

3rd part of mechanical digestion

A

-chyme is released into the small intestine little by little when the pyloric valve opens
-vast majority of absorption occurs in the small intestine with the help of segmentation

235
Q

Segmentation

A

alternating forward and backward movement allows for greater contact between partially digested food and intestinal juices and enzymes

236
Q

Small intestine sections in order

A

duodenum, jejunum, ileum

237
Q

4th step of mechanical digestion

A

-large intestine (colon)
-digestion & absorption almost finished by here
-reabsorbs water but also absorbs some minerals
-fibre and undigested material makes up feces
-rectum stores fecal material

238
Q

transit from mouth to rectum takes

A

1 to 3 days

239
Q

beginning of chemical digestion

A

-in the mouth
Ligual Lipase: digestion of fat
Salivary Amylase: enzyme that breaks down starch

240
Q

How does saliva help maintain teeth

A

neutralizes acids produced by oral bacteria and washes away food particles that would promote tooth decay

241
Q

when does the salivary amylase stop working

A

when it hits the stomach acid

242
Q

when does protein digestion begin

A

in the stomach

243
Q

gastric juices

A

-released by stomach
-mix of water, enzymes, HCl
-needed to active a protein-digesting enzyme (pepsin)
-HCl begins denaturation of proteins

244
Q

how is the digestive tract protected from acid

A

by mucus

245
Q

stomach acid pH

A

2

246
Q

where does most digestion and absorption occur

A

in the small intestine

247
Q

how is bile resleased from gallbladder into the intestine

A

hormonal messengers like CCK

248
Q

bile

A

an emulsifier produced in the liver and stored in the gallbladder

249
Q

emulsifier

A

mixes fat and water

250
Q

CCK

A

slows gastric emptying & is stimulated by fat or protein in the small intestine

251
Q

how does the pancreas release pancreatic juices

A

hormmonal mesengers liek secretin

252
Q

pancreatic juice

A

contains enzymes & bicarbonate & water

-digest carbs, protein and fat (amylase, proteases, lipase)
-bicarbonate neutralizes stomach acid

253
Q

what breaks down carbs, proteins & fats

A

pancreatic & intestinal enzymes

254
Q

what remains in the digestive tract after absorption in the small intestine

A

water, fibre and some minerals

255
Q

Fibre

A

-cannot be digested by human enzymes
-some are digested by bacteria living in the digestive tract (results in short chain fatty acids that can be absorbed)

256
Q

can the body handle combinations of foods

A

some foods are handled better in combination and vise versa

257
Q

which organ is sensitive in adjusting its output in response to the composition of the diet

A

the pancreas

258
Q

Overview of digestion in the mouth

A

-food is chewed, mixed & chemically broken down by teeth, tongue and saliva
-each swallow triggers peristalsis to move food from esophagus to stomach

259
Q

overview of digestion in the stomach

A

-starch digestion is stopped by pH of stomach
-acid denatures proteins, enzymes then break them down
-End result is chyme that slowly enters small intestine

260
Q

where does some absorption of alcohol and drugs occur

A

the stomach

261
Q

overview of digestion in the small intestine

A

-some sugars absorbed after they enter the small intestine
-bile emulsifies fat
-pancreatic enzymesbreak down starch, fat & protein
-cells of small intestinealso produce enzymes that complete chemical breakdown
-smsll fragments are absorbed into blood & lymph via the cells of the SI walls
-vitamins & minerals absorbed

262
Q

Overview of digestion in the large intestine (colon)

A

-fibre fragments, fluid, & some minerals are absorbed
-fibres are partly digested by bacteria in the colon
-most fibre is absorbed and is excreted as feces

263
Q

Number of microbes in the digestive tract

A

-up to 100 trillion microbes of many species in a heathy digestive tract

264
Q

Microbiota

A

refers to the mix of microbial species of a community for example those in the digestive tract

265
Q

systems intestinal bacteria affects:

A

muscle, adipose tissue, brain, immune system etc

266
Q

Probiotics

A

comsumable products containing live microorganisms in sufficent numbers to alter the bacterial colonies of the body in ways believed to benefit health

267
Q

Prebiotics

A

substances that may not be digestible, such a fibre, but serves as food for probiotic bacteria and thus promotes their growth

268
Q

what is the small intestine lined with that facilitate absorption

A

villi & microvilli
(microvilli extend from villi)

269
Q

Absorption in the small intestine is

A

SELECTIVE; we absorb more when we need it and absorb less when we dont

270
Q

Blood vessel role in absorption

A

transport most of the products of carbohydrate & protein digestion, most vitamins & minerals to the liver

271
Q

what transports nutrients to boyd cells

A

blood & lymph

272
Q

Lymphatic vessels role in absorption

A

transport most of the products of fat digestion (large components), these are later delivered to blood stream

273
Q

what happens to the surface of small intestines with severe undernutrition

A

small intestine atrophies

274
Q

what happens to digestive tract without adequate nutrition

A

muscles become weak due to lack of exercise

275
Q

Hiccups

A

hiccups are spasms of the vocal cords & diaphragm, caused by irritation

276
Q

Gas & Belching

A

caused by air swallowed during eating, some vegetables, beans and milk products

276
Q

Heartburn (GERD)

A

-reflux of stomach acid contents into the esophagus
-acid burns unprotected surface of esophagus
-can be caused by laying down after a meal or excess abdominal fat

277
Q

potential contributors to heartburn

A

-overeating
-fat
-coffee
-chocolate
-carbonation
-alcohol
-smoking
-hot

278
Q

Things that may help heartburn

A

avoid problem foods, eat smaller meals, drinking liquids hour before eating
-loose clothing
-relax but sit up

279
Q

what can provide temporary relief to heartburn

A

antacids by neutralizing stomach acid

280
Q

how does the body respond to antacids

A

-produce more acid
-interfere with ability to absorb nutrients
-cause indigestion & diarrhea
-mask symptoms of GERD or ulcers

281
Q

Untreated GERD

A

-increase risk of esophageal cancer
-treatment may require surgery

282
Q

Ulcer

A

an erosion in the layers of cells that form a lining (treatment = antibiotics)

283
Q

Hernia

A

a protrusion of an organ or a body part through the wall of the body chamber that normally contains the organ (can cause food back up into esophagus, may require surgery)

284
Q

Choking

A

-food lodged in trachea and blocks passage of air

285
Q

Constipation

A

-infrequent bowel movements
-often caused by diet, inactvitiy, dehydration, medication
-increases risk of colon cancer

286
Q

Dysphagia

A

-difficulty swallowing
-sometimes seenw ALS, parkinsons, or follwoing stroke

287
Q

Prevention/Treatment of constipation

A

-defecate when needed
-consume fibre
-drink fluids
-be PA

288
Q

Diarrhea

A

-frequent watery bowel movements
-often caused by diet, stress or irritation of colon -causes dehydration & mineral imbalances

289
Q

irritable bowel syndrome

A

-intermittent disturbance of bowel function
-associated with diet, lack of PA, or stress

289
Q

Inflammatory bowel disease

A

chrons & colitis; inflamation anywhere in GI tract

290
Q

Liver processes wastes & either:

A

-sends them to the digestive tract with bile, to leave the body with feces
-or preares them to be sent to kidneys for disposl in urine

291
Q

Kidneys and excretion

A

-imp for BP & fluid regulation and some minerals
-filter blood
-waste becomes concentrated in the urine which travels to bladder & emptied

291
Q

How is kideny function regulated

A

by hormones

292
Q

what happens to extra nutrients?

A

energy containing nutrients stored in forms: glycogen & fat

293
Q

excess fat is stored in cells of

A

adipose tissue

294
Q

what do glucose & fat stores ensure

A

body cells will have source of energy

295
Q

what nutrients are stored without limit, even if they reach toxic levels

A

vitamin D

296
Q

what nutrients are only stored in small amounts & readily depleted if not replenished

A

Vitamin C

297
Q

fat soluble vitamins

A

A,D,E,K

298
Q

water soluble vitamins

A

B & C

299
Q

Elements in fat

A

carbon, hydrogen & oxygen

300
Q

Lipids

A

organic compounds not soluble in water

301
Q

Lipids include

A

-triglycerides (fats & oils)
-Phospholipids (lecithin)
-Sterols (cholesterol)

302
Q

Fats @ room temp

A

solid

303
Q

Oils @ room temp

A

Liquid

303
Q

Functions of fat

A

-storage form for excess food energy
-provides much of the energy needed for work
-shock absorber
-thermoregulation
-cell membranes
-aid in absorption of phytochemicals

304
Q

when food is not plentiful

A

we rely on fat for survival

305
Q

Adipose (fat) tissue

A

metabolically active tissue that secretes hormones and produces enzymes that influence food intake & affect the body’s use of nutrients

306
Q

Adipose cells (fat cells)

A

specialized for fat storage, they expand & multiply

307
Q

why is fat stored more than glycogen?

A

fats pack tightly together without water (more efficient storage)

308
Q

why do people naturally like high-fat foods

A

fats carry many compounds that give pleasant aromas & flavours and make things tender

309
Q

usefulness of fat

A

-contributes to satiety
-valuable in some situations like long distances or cold weather

310
Q

satiety vs satiation

A

satiety is feeling of fullness after meals, satiation is feeling of fullness when youre eating (volume)

ex. broccoli contributes to satiation but nuts contribute to satiety

311
Q

how does fat promote satiety

A

triggers series of psychiological events that slow the emptying of the stomach & promote satiety

312
Q

3 classes of lipids

A
  1. Triglycerides
  2. Phospholipids
  3. Sterols
313
Q

Triglyceride

A

3 fatty acids + glycerol

314
Q

what are fatty acids

A

organic acids composed of carbon chains of various lengths
-differ on length & degree of saturation

315
Q

Glycerol

A

backbone for triglycerides

316
Q

monounsaturated fatty acid chain

A

1 double bond

317
Q

polyunsaturated fatty acid chain

A

more than 1 double bond

318
Q
A
319
Q

saturated fatty acid chain

A

no double bonds

319
Q

naming based on double bonds

A

named from 1st double bond from methyl end

319
Q

examples of polyunsaturate fatty acids

A

omega 3 & 6

319
Q

Degree of saturation

A

affects melting temperature
-more unsaturated = more liquid fat is at room temperature
-more saturated = firmer at room temperature

319
Q

health reccomendations for fats

A

using monounsaturated or poly unsaturated over saturated or trans

** the harder the fat, the poorer the choice)

319
Q

most vegetable oils & fish oils

A

rich in polyunsaturated fat

319
Q

how do fats influence CVD

A

benefit when replacing saturated and trans fat with monounsaturated or polyunstaurated fats

319
Q

CHain Length

A

decreasing chain length, decreases firmness

long chain fatty acids are more common in the diet (12-24) like meat, seafood, oils

Medium chain (6-10) and short chain (>6) are found mainly in dairy and coconut oil

320
Q

what oil is rich in monounsaturated fat

A

olive oil

321
Q

animal & tropical fat

A

generally most saturated (fatty meat, whole milk dairy, coconut & palm oil)

322
Q

Olive Oil

A

-rich in monounsaturated fat
-offers protection against heart disease
-dark delivers more phytochemcials

323
Q

Canola oil

A

rich in polyunsaturated and monounsaturated fats, lowest in saturated fat

324
Q

what is hydrogenation

A

hydrogens are added to remove double bonds, making fats more saturated , tjis forms transfat

325
Q

how are transfatty acids formed

A

poluunsaturated fats are rarely hydrogenayted completely, the double bonds that remain change formation

** some occur naturally in milk & meat

326
Q

advantages of hydrogenation

A

longer shelf life, higher smoke point & creamier

327
Q

Partially hydrogented oils

A

now banned (2018) to improve heart health

328
Q

Phospholipids

A

2 fatty acids + glycerol + phosphorous molecule

*fatty acid soluble in fat & phos soluble in water

*are emulsifiers

329
Q

what plays structure of cell membrane

A

lecithin & phospholipids

*phospholipids help fats travel back & forth acorss lipid-containing membranes of cells into watery fluid on both sides

330
Q

Lecithin

A

-lead to GI problems in high amounts
-body can make all it needs

331
Q

Sterols

A

-large molecules consisteing of interconnected rings of carbon atoms with side chains of C, H & O
-present in food derived from plants and animals

332
Q

Cholesterol

A

-only food derived from animals contain significant amounts of cholesterol
-can be made by body
-component of cell membranes
-manufactured in liver
-body makes more cholesterol than it eats
-narrows arteries

333
Q

Phytosterols

A

-found in seeds/nuts
-plant-derived compounds that have structural similarities to cholesterol
-lower blood cholesterol by competing with cholesterol for absorption

334
Q

what sterol is a precursor for making bile

A

cholesterol

335
Q

bile

A

-emulsifier made by the liver & storred in gallbladder
-does not digest fats
-emulsifies fat allowing contact with enzymes in watery fluids to split the fatty acids from glycerol backbone for absorption

336
Q

unique sterols

A

vitamin D & sex hormones (estrogen and progesterone)

337
Q

Digestion of fats in the mouth

A

-lingual lipase acts on triglycerides with short/medium chain fatty acids
-little importance

338
Q

digestion of fats in the stomach

A

-mix fat with other stomach contents
-churning grinds solid into pieces and disperses to small droplets
-gastric lipase breaks down triglycerides (works best in acidic environment)

339
Q

How does fat digestion work if someone has gallbladder removed

A

-liver still produces bile
-no longer store bile

339
Q

Digestion of fats in small intestine

A

-bile is secreted in response to CCK
-bile produced by liver & stored in gallbladder
-emulsified fat particles acted on by fat-digesting enzymes secreted by pancreas

340
Q

how are emulsified fat particles acted on by fat digesting enzymes in the SI

A

-tyiglycerides; split into monoglycerides, FFA & glycerol
-bile shuttles lipids across the mucus layer to the absorptive cells of the intestinal villi

341
Q

what % of triglycerides are absorbed

A

98%

342
Q

Transport of smaller products of lipid digestion

A

-glycerol, short and medium chain fatty acids pass directly through the cells of the intestinal lining into the bloodstream and onto the liver

343
Q

Transport of larger products of lipid digestion

A

-intestinal cells, monoglycerides & long chain fatty acids are reformed into triglycerides & cluther with proteins & phospholipids

-form chylomicrons

344
Q

Chylomicrons

A

-type of lipoprotein
-transport vehicle
-travel in the lymph to the bloodstream
-body tissues take triglycerides from the chylomicrons in bloodstream

345
Q

Very low density lipoproteins (VLDL)

A

carry triglycerides & other lipids made in the liver ti the body cells for their use

346
Q

Major lipoproteins

A

chylomicrons, VLDL, HDL, LDL

347
Q

Low density Lipoproteins (LDL)

A

-bas cholesterol, want this to be low
-transport cholesterol & other lipids to body tissues
–made from VLDL adter they have donated many of their triglycerides to body cells

348
Q

High density lipoproteins (HDL)

A

-healthy cholesterol, want this to be high
-carry cholesterol from body cells to the liver for usage or disposal
-pick up things causing plaque

349
Q

LDL features

A

-lighter, larger & richer in cholesterol than HDL
-deliver triglycerides & cholesterol from liver to tissues
-elevated LDL cholesterol is associated with increase heart disease

350
Q

HDL features

A

-smaller, denser & packaged more in protein than LDL
-scavenge excess cholesterol & phospholipids from tissues
-elevated HDL is associated with decrease heart disease risk

351
Q

risk factors that can be controlled for heart disease

A

-high HDL; low LDL
-high BP
-diabetes
-obesity
-physical activity
-cigarette smoking
-diet high in trans fat and low fruit and veg

351
Q

what dies food cholesterol have to do with blood cholesterol?

A

most saturated food fats & trans fats raise blood LDL cholesterol

352
Q

risk factors that cannot be controlled for heart disease

A

-age
-being male
-family history of premature heart disease

352
Q

heart disease risk

A

relayed to proportions of lipids the lipoproteins contain & the tasks they perform NOT the type of cholesterol they carry

353
Q

what plays a key role in cholesterol levels

A

genetics

354
Q

how to lower LDL

A

-reduce trans and saturated fats
-weight loss
-add soluble fibre

355
Q

how can LDL be damaged

A

oxidation, can be slowed by dietary antioxidants (vitamins E, C, selenium & phytochemicals)

356
Q

How to raise HDL cholesterol

A

-dietary measures are ineffective
-trans fat lowers HDL (bad)
-saturated fat may raise HDL but also LDL
-PA raises HDL
-quitting smoking raises HDL

357
Q

Mediterranian Diet (to lower cholesterol)

A

-low saturated fat
-low trans fat
-rich unsaturated fat
-rich complex carbs & fibres
-rich nutrients & phytochemicals

358
Q

Portfolio Diet (to lower cholesterol)

A

-include nuts
-incorporate plant protein
-viscous (soluble) fibre
-include plant sterols

359
Q

DASH eating plan

A

used to stop hypertension & lower LDL and BP

360
Q

How can body fat be used for energy

A

-decrease intake
-increase expenditure

361
Q

Essential Fatty Acids

A

Linoleic acid & linolenic acid

-only FA that cannot be synthesized by the body
-essential nutrients
-polyunsaturated FA
-used to make eicosanoids

362
Q

eicosanoids

A

-compounds that regulate body functions
-muscle relaxation & contraction
-blood vessel dilation & constriction
-response to injury & infection

363
Q

Fatty acid deficency

A

-growth delay
-reproductive failure
-skin lesions
-kidney & liver disorders
-neurological & vision problems

364
Q

Linoleic acid

A

-Omega 6 FA
-polyunsaturated
-used to produce other omega 6 FA
-consumed in moderation

365
Q

Arachidonic acid

A

-made from omega 6
-starting material from which a number of eicosanoids are made

366
Q

Linolenic Acid

A

-omega 3 FA
-polyunsaturated
-used to produce other omega 3 FA
-support immunity &inhibit development cancer

367
Q

EPA & DHA

A

-made from omega 3
-body makes limited amounts
-abundant in fish oils & cold water fish
-reccomendedto include 2 meals fo fatty fish/week

368
Q

Visible fat

A

-fat trimmed from steak
-butter added at the table

369
Q

invisible Fat

A

-marbling of meat
-fat ground into things
-fat blended
-fats present in foods

370
Q

what is the single most contributor of saturated fat in the diet

A

cheeses

371
Q

strong flavoured fat examples

A

sesame oil, peanut butter, nut oils

372
Q

butter vs margrine

A

same number of calories

-hardened margarines are saturated

-soft margarines are less liekly to elevate blood cholesterol than saturated fats of butter
-some margarines have added phytosterols that compete with cholesterol for absorption

373
Q

Fat replacers

A

-some contain artifical fats
-replace some or all functions of fats
ex.
-add water ot whip air
-fat-free milk to creamy food
-lean meat
-bake instead of frying

374
Q

Fat replacers include:

A

Carbogydrates: fruit puree or starches

Sugars: provide calories but fewer

FIbres: viscous may provide similar texture

proteins: microparticulated proein or fermented whey

375
Q

most vulnerable to foodborne illness

A

women, infants, children under 5, 60+ and weak IS

376
Q

2 ways of foodborne illness:

A
  1. Foodborne infection
  2. Food intoxications
377
Q

Foodborne infection

A

caused by eating foods contaminated with infectious microbes

378
Q

Foodborne intoxications

A

caused by eating foods containing natural toxins, or microbes that produce toxins

379
Q

Hepatitis A

A

INFECTION (affecting liver)

organism: hepatitis A virus

sources: undercooked/raw shellfish, cotaminated produce, water and ice, food prepped by infected person

Symptoms:
-2-4 weeks or up to 7
-lasts weeks - months
-fever
-loss of appetite
-cramps
-jaundice
-preterm labour

Prevention: cook throughly, avoid untreated water, avoid raw unpeeled fruit and veg

380
Q

Listeriosis

A

INFECTION

organism: Listeria bacterium

Sources: unpasteurized milk, soft cheese, deli meat, raw meat

Symptoms: 3-70 days, mimics flu, blood poisioning can spread to NS, pregnancy complications

Prevention: pasteurized milk, cook thuroughly, sanitation

381
Q

Salmonellosis

A

INFECTION

organism: samonella bacteria

Sources: raw egg, raw meat, unpasteurized dairy, raw produce

Symptoms: 1-3 days, nausea, fever, chills, vomit, cramps, diarrhea

Prevention: sanitation, cook throughly

382
Q

E. Coli

A

INFECTION

sources: undercooked beef, unpasteurized milk, contaimated fruit and veg, person-person contact

symptoms: 1-10 days, bloody diarrhea, cramps, kidney failure, fatal

prevention: cook thuroughly, sanitation, wash hands after contact with animals

383
Q

Botulism

A

INTOXICATION

organism: clostridum botulinum

sources: anaerobic environement with lots of acidity

Symptoms: 12-72 hrs, NS systems: double vision, inability to swallow, speech difficulty, progressive paralysis of respiratory system, death

Prevention: proper canning, refrigerate homeade things

384
Q

Staphylococcal food poisoning

A

INTOXICATION (common)
*concentrated in wounds
*grows rapidly at room temp
organism: staphylococcus bacteria

sources: moisture drops or touching blemishes then food

Symptoms: 1-8 hrs, diarrhea, nausea, vomitting, cramps, fatigue, 1-2 days, rarely fatal

385
Q

Vibrosis

A

INFECTION

organism: vibro bacteria

sources: undercooked or raw seafood

symptoms:
vibro p.: 24 hrs, diarrhea, cramps, vomit, headache, ends in 1-7 days

vibro v.: 12-72hrs, fever, chills, skin lesions, hypotension

386
Q

Preventing foodborne illness

A

clean, separate, cook, chill

387
Q

CLEAN

A

handwashing, sanitize, wash

388
Q

CHILL

A

-bacteria grow most rapidly between 4-60
-freezing can stop growth but will not kill bacteria
-never thaw at room temp
-refrigerate/freeze within 2 hrs

389
Q

SEPARATE

A

-dont cross contaminate

390
Q

COOK

A

-to safe internal temp
-keep food hot

391
Q

Storing Leftovers

A

-refrigerate within 2 hrs
-refrigerate when steaming stops
-uncovered or loosely wrapped shallow contaniers
-debone meat

392
Q

Reheat leftovers

A

-to 74 degrees
-discard uneaten heated leftovers

393
Q

proteins that are working molecules

A

-enzymes
-antibodies
-hormones
-transport vehicles
-cellular pumps
-oxygen carriers

394
Q

Proteins for structure

A

-tendons
-ligaments
-scars
-muscle fibres
-cores of bone
-filaments of hair
-nails

395
Q

insulin is made of

A

2 strands of protein

396
Q

Proteins

A

-made of C,H & O
-composed of aa
-contain nitrogen
-some aa contain sulfur

397
Q

Amino acids

A

-amine group
-acid group
-distinctive side chain (gives identity)

398
Q

Side chains

A

-make amino acids differ in size, chape, electrical charge

399
Q

Essential amino acids

A

-indispensible
-cannot be synthesized by body
-only replenished from foods

400
Q

Nonessential amino acids

A

-dispensible
-can be synthesized by body

401
Q

Conditionally indispensable amino acids

A

-normally nonessential
-special circumstance where need exceeds bodys ability to produce and it must be supplied by diet

ex. body cant conver phenylalanine to tyrosine (PKU) then tyrosine becomes conditionally essential

402
Q

Recycling aa

A

-breaks down proteins to use aa
-provides access to aa for energy when needed

403
Q

using aa for energy

A

-tissues can break down their ow proteins in glucose deprevation until a certain point

-most dispensible proteins used first

404
Q

how do aa form proteins

A

Peptide bonds

405
Q

peptide bonds

A

-connects one aa to another
-formed between amine of one aa and the actid group of the next aa

406
Q

Primary aa structure

A

-amino acid sequence
-one conected to next

407
Q

secondary structure

A

-polypeptide shapes
-weak electrical attractions
-twist into helix or fold into pleated sheet giving strength and stability

408
Q

Tertiary Structure

A

-polypeptide tangles
-long chains twist and fold
-side groups can attract or repel
-side groups may be hydrophobic or hydrophillic
-disulfide bridges determine tertiary structure
-shape gives characteristic

409
Q

Quaternary Structure

A

-multiple polypeptide interactions (2+)
-some protein strands funciton alone while others are composed of several strands

410
Q

proteins perform tasks dictated by

A

shape

411
Q

globular peoteins

A

water soluble & found in blood

412
Q

hallow ball proteins

A

carry & store materials

413
Q

proteins that are longer than they are wide

A

proteins of tendons

414
Q

Collagen

A

-protein which connective tisssue is made
-act like glue between cells

415
Q

Insulin

A

-regulate blood sugar

416
Q

Enzymes

A

-protein catalysts

417
Q

Sickle Cell disease

A

occurs to error in amino acid, one replaces another, completely alters protein

418
Q

Denaturation

A

-irreversable change of protein shape
-cause by heat, acid, base, alcohol

419
Q

Protein digestion in mouth

A

-protein crushed by chewimg & moistened

420
Q

protein digestion in stomach

A

-acid helps uncoil strands
-protein digesting enzyme pepsin works in acidic environ. and cleaves aa strands into polypeptides

420
Q

protein digestion in small intestine

A

-most digestion & absorption occurs here
-recieves small denatured pieces of protein from stomach (polypeptides or single aa)

-alkaline juices from pancreas neutralize acid to 7

-proteases from pancrease and small intestine continue breaking down protien until it is dipeptides, tripeptides or single aa

-cells along SI absorb aa

421
Q

Amino acids in bloodstream

A

-carried to liver
-used by the liver or taken up by other cells

422
Q

aa for the liver

A

used in protein synethesis for energy, or used to synthesize nonessential aa and release into bloodstream

423
Q

aa for other cells

A

make proteins for their own use, ot release into lymph or blood for other uses OR use for energy when necessary

424
Q

roles of protein in the body

A

-building enzymes, hormones and other compounds
-maintaining fluid & electrolyte balance
-maintaining acid-base balance
-clotting of blood
-providing energy and glucose
-supporting growth and maintenence

424
Q

how do proteins support growth and maintenance

A

-a build proteins of new tissue
-protein helps replace worn out cells and sturctures

425
Q

How do proteins play a role in building enzymes, hormones and other compounds

A

enzymes: facilitate chemical reactions

Hormones: some are made from aa that elicit specific responses

AA: building block for protein

antibodies: proteins of the blood

426
Q

How do proteins help maintain fluid and electrolyte balance

A

-protein attracts water
-by maintaining protein stores, cels retain fluid
-lack of protein causes edema

427
Q

how do proteins help maintain acid-base balance

A

act as buffers to maintain blood pH, pick up and drop off hydrogens

428
Q

Acidosis

A

below normal pH

429
Q

alkalosis

A

above normal pH

430
Q

An amino acid that arrives at a cell can be used in one of 3 ways

A
  1. build part of growing protein
  2. Altered to make another needed compound
  3. Dismantled to use its amine group to build another aa

*or for fuel or converted to glucose/fat

431
Q

if the cell is starved for energy & lacking glucose and fatty acids:

A

-the amine group will be removed & remainder used for energy
-amine group excreted as urine

432
Q

When are amino acids “wasted”

A
  1. body does not have enough energy from other sources so used for energy
  2. has more protein than it needs
  3. too much of any single aa such as from supplement
  4. diet supplies protein of low quality with few too essential aa
433
Q

Protein sparing

A

when youre taking in enough energy from carbs/fat you allow protein to be used for better things

434
Q

3 things bodys response to protein depends on

A
  1. state of health
  2. other nutrients & energy taken within protein
  3. proteins quality
435
Q

how does state of health determine protein use

A

-fighting infection requires more protein
-undernutrition increases need of protein

436
Q

how does protein quality affect the body

A

-must be digestible

437
Q

high quality proteins

A

dietary proteins containing all of the essential aa in relatively the same amounts that human beings require

438
Q

aa pool

A

aa dissolved in bodys fluid provide cells with ready raw materials from which to build new proteins or other molecules

439
Q

how long of restricted amino acid intake do cells begin to conserve it

A

a day

440
Q

Limiting amino acids

A

an essential aa present in dietary protein in an insufficent amount limits the bodys protein synthesis

441
Q

what happens from limiting amino acids

A

limiting aa act as limiting reagents, this is the first thing to deminish but you have all other reagents

when you cant make a potein bc of limiting aa, your body gets rid of the protein making machinery and must start over

442
Q

Complementary Proteins

A

2 or more protiens whose aa assortments complement each other in such a way that the essential aa missing form one are supplied by the other

443
Q

malnutritinon supplementation

A

the stragety of combinging 2 incomplete protein sources so that the aa in one food make up for those lacking in the other food (does not have to be in same meal)

444
Q

Nitrogen Balance

A

the amount of nitrogen consumed compared with the amount excreted in a given time period

444
Q

RDA protein

A

0.8g/kg body weight per day

**larger people have higher protein need

445
Q

Positive nitrogen balance

A

nitrogen in > nitrogen out

-more protein is synthesized than degraded

446
Q

Negative Nitrogen balance

A

nitrogen in < nitrogen out

-body degrades more protein than it synthesizes

447
Q

examples of positive nitrogen balance

A

healthy growing children, pregnant women, people recovering from protein deficiencey (building tissues)

448
Q

examples of negative nitrogen balance

A

starving, severe stresses, burns, injuries, infections, fever

449
Q

Protein-energy Undernutrition

A

-worlds most widespread malnutrition problem
-marasmus & kwashhiorkor

450
Q

marasmus

A

PEU
-chronic inadequate food intake
-shrivled & lean all over

451
Q

Kwashiorkor

A

PEU
-severe acute malnutrition
-sudden deprivation of food
-swollen belly & skin rash
-too little energy & protein to support body functions

452
Q

reasons for PEU

A

-poverty
-elderly
-anorexia
-homelessness
-over-diluted formula
-addiction
-cancer

453
Q

what percent of diet should protein be

A

35% of calories from protein

454
Q

overconsumption of protein

A

-no benefit
-risk of heart, kidney and bone

455
Q

Diets high in protein rich foods

A

-satiated
-highest thermic affect
-animal protein can be high in saturated fat
-increase LDL cholesterol
-can worsen kidney problems

456
Q

characteristic array of protein rich foods

A

-include B12 & iron
-lack vitamin C & folate

457
Q

pros and cons of legumes

A

advantages: many B vitamins, iron, calcium

cons: lack vitamin A,C,B12

458
Q

what protein is comparable to meat protein

A

soybean

*but using sot products in replace of meats inhibits iron absorption

459
Q

omnivore

A

includes foods of both plant and animal origin

460
Q

Lacto-ovo vegetarian

A

includes dairy and eggs but excludes animal flesh and seafood

461
Q

Lacto-vegetarian

A

includes dairy products but excludes eggs, animal flesh and seafood

462
Q

Ovo-vegetarian

A

includes eggs but excludes milk products, animal flesh and seafood

463
Q

Pesco-vegetarian (pescatarian, pescetarian, pescotarian)

A

excludes animal flesh but eats seafood

464
Q

Vegan

A

includes only food from plant sources and excludes all food from animal sources (strict vegitarian)

465
Q

Flexitarian

A

includes primary plant based-foods but animal products such as meat and fish are eaten occasionally

466
Q

Reasons for vegetarianism

A

-preference
-habit
-advertising
-economy
-comfort
-adversity
-availability
-positive associations
-social pressure

467
Q

outcomes of vegetarian diets

A

decrease in
-obesity rates
-heart disease
-high blood pressure
-cancer

increase in
-lifespan

468
Q

other factors that could affect vegetarian outcomes

A

-hard to study
-higher intake of fruit and veg leading to more potassium, fibre and vitamins
-vegetarians generally smoke less, exercise more and use alcohol less

469
Q

vegetarian diets and weight control

A

-higher body weight with mixed diet compared to vegetarian
-weight increases as frequency of meat consumption increases
-lower body weight is correlated with: high fibre, low fat

470
Q

Vegetarian diet & heart disease

A

-die less often from heart disease
-lower in saturated fat and cholesterol
-plant based diets contain unsaturated fat associated with decrease heart disease
-high in fibre
-lower risk due to phytochemicals
-blood lipids

471
Q

Heart benefits from plant proteins

A

when soy protein replaced animal protein: reduced blood cholesterol, LDL cholesterol, triglycerides and BP

472
Q

BP with vegetarian diets

A

-lower BP and rates of hypertension
-diets high in fibre, fruit and veg lower BP

473
Q

Vegetarian diets and cancer

A

-lower rates of cancer
-may be the abundance of veg and fruit rather than absense of animal product

474
Q

Meat Eaters Diet

A

-abundant fruit, veg, whole grain & milk
-small serving of fish and meat

**extreme eliminate fruit, veg and grains and increase risk of chronic disease

474
Q

poorly planned omnivorous diet insufficent in

A

-vitamin A
-vitamin C
-Folate
-Fibre

475
Q

poorly planned vegetarian diets at risk of inadequate:

A

-protein
-iron
-zinc
-calcium
-B12
-D
-omega 3

476
Q

why do some people suggest a higher RDA for vegetarians even thugh it is the same

A

lower digestibility of plant proteins

477
Q

Iron

A

-can be a problem for meat eater as well
-iron in plant foods is poorly absorbed
-enhanced with vitamin C

478
Q

DRI committee reccomendations for vegetarians for iron

A

1.8x the general RDA

479
Q

Zinc

A

-meat is richest source
-not well absorbed from plants
-sot interferes with absorption
-problem for growing children

480
Q

reccomendations for vegetarian to meet zinc needs

A

-eat nutrient dense foods
-maintain adequate energy intake
-include whole grains, nuts, legumes

481
Q

Calcium

A

risk deficiency without milk products

-sources should be varied

482
Q

Vitamin B12

A

-requirement is small, but significant amounts are found only in animal-derived foods
-vegans rely on B12 fortified foods or supplements

483
Q

Vitamin D

A

-animal foods are fortified
-fatty fish have vitamin D
-supplemets may be needed

484
Q
A

Year 3 (6 decks)

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