Intro to Nutrition Quiz Flashcards
Identify the one primary function of carbohydrates
To provide energy
Classify carbohydrates as simple or complex when given the number of monosaccharide units
Monosaccharides Disaccharides Polysaccharides (complex=3 or more)
Calculate the amount of simple and complex carbohydrates provided in a food using the Nutrition Facts Label
split between dietary fiber and sugars (all mono-and disaccharides)
the rest is complex
Given one of the three disaccharides, identify its monosaccharide units and enzyme that breaks it down
Sucrose (glucose and fructose)–> Sucrase
Lactose (glucose and galactose)–> Lactase
Maltose (glucose and glucose)–> Maltase
Track the digestion of carbohydrates through the mouth, esophagus, stomach, small intestine, and colon
Mouth-salivary amylase
Esophagus- moves food to stomach
Stomach- CHO digestion stops
Small Intestine- Pancreatic amylase
Villi make sucrase, maltase and lactase
Colon-only fiber should be present
Describe the substrates, products, and site of action for salivary amylase, pancreatic amylase, lactase, sucrase, and maltase
Salivary amylase
- saliva moistens
- breaks bonds between monosaccharides
- mouth
Pancreatic amylase
- complex carbohydrate
- disaccharide
- small intestine
lactase
-lactose
-glucose and galactose
small intestine
sucrase
- sucrose
- glucose and fructose
- small intestine
maltase
- maltose
- glucose and glucose
- small intestine
Identify the cause, 3 symptoms, and 2 treatments for lactose intolerance
Cause
- Age-related down-regulation of DNA sequence for gene lactase
- lactose may enter colon, fermented by bacteria
Symptoms
- Gas
- Abdominal pain and bloating
- Diarrhea
Treatment
- Avoid lactose (diary)
- provide lactase enzyme
Define the 1 primary function of the liver
Nutrient processing
Defend the reason behind the RDA for carbohydrates
Need a steady supply of glucose to some organs (esp. brain)
-130 grams per day
List the two functions of the pancreas
Exocrine-create digestive enzymes like pancreatic amylase
Endocrine-create insulin in the beta cells in response to high blood glucose
Describe how insulin functions to get glucose into the cells
Insulin opens the transporters and glucose can come into the cell from the bloodstream to be used for energy (brings blood glucose level down)
Recognize the cause and treatment of type 1 and type 2 diabetes
Type 1 cause and treatment
- insulin deficiency
- usually caused by autoimmune destruction of the pancreas
- usually diagnosed as a child
- no insulin= glucose transporters stay closed, so glucose cannot come into the cells for energy
- treated by giving person injections of insulin
Type 2 cause and treatment
- Insulin resistance
- pancreas makes insulin, but it doesn’t open the glucose transporters very well
- eventually a little bit of insulin will work
- treated by spacing CHO intake out over the day or by giving medications that make the cells more sensitive to insulin
Define the function of glycogen
maintain blood glucose levels when we’re fasting or working
-carbohydrate storage
Diagnose hypoglycemia based on symptoms
low blood sugar causes irritability, dizziness, weakness, fainting, coma, death
Describe how glucagon functions to raise blood glucose levels
released when blood glucose level starts to drop; acts like “opposite” of insulin
-signals the body to break down glycogen and release glucose into bloodstream
Determine the effects on blood glucose caused by carbohydrate, protein, fat, and mixed meals
- carbohydrate raises blood glucose
- fat and protein have minimal effects
- rate of change depends on infusion into bloodstream
Define the glycemic index and how the glycemic index of food is determined
- measures how a food raises blood glucose levels
- determined by feeding people 50 grams of carbohydrate in the test food and watching how their blood glucose level rises
- if a food is broken down easily (like sugars), then blood glucose level rises quickly
List the 5 factors that will lower the glycemic index of a food
- less processing
- less sugar
- higher protein content
- higher fat content
- higher fiber content
Define the two types of fiber and list the health benefits of each type
Insoluble
- increases bulk of feces
- decreases risk of colon cancer
Soluble
-decreases serum cholesterol
Compare “whole grains” and “enriched grains”
Whole grains
- bran, endosperm, and germ included
- contains fiber and B vitamins
Enriched
-bran removed and B vitamins added back in (but no fiber)
Identify sugars from an ingredients list
- Sucrose
- sugar cane and sugar beets
- fructose and glucose
- corn syrup, high fructose corn syrup, corn syrup solids
- honey
- edible syrups like molasses, maple syrup, pancake syrup
- fruit nectars
List three reasons sugars are discouraged
- Encourages overconsumption
- promotes tooth decay
- nutrient density less than 1
Top 3 sugar-containing foods in the American diet
- Sods, energy drinks, sports drinks
- other food categories
- Grain-based dessert
Describe the recommendations for sugar intake per the Institute of Medicine and the American Heart Association
- maximum of 25% of energy as added sugars
- Limit 100 kcal/day for women, 150 kcal/day for men
Describe the reason that sugar alcohols cause diarrhea
provide some kcals but are poorly absorbed
-overconsumption causes diarrhea
Acceptable Daily Intake
Estimated amount per kg of body weight a person can consume daily for a lifetime without any adverse effects
List 4 FDA-approved nonnutritive sweetners
- Aspartame
- Stevia
- Splenda
- Saccharin (sweet-N-low)
Defend the safety of non-nutritive sweeteners in the food supply
- reduced dental cavities
- diabetics
- less expensive, desirable sensory properties
Describe 2 reasons people who use non-nutritive sweeteners may weigh more than those who do not
- Trying to lose weight
2. Taste dependence
Discriminate between fats and oils
fats-lipids that exist as solids at room temperature
oils-lipids that exist as liquids at room temperature
4 purposes of lipids in the diet or human body
- Energy
- Energy storage
- Insulation and protection
- Help with absorption of fat-soluble vitamins
Name the one most important contributor of lipids to the American Diet
trigylcerides
Define each of the 6 types of fatty acids in the diet based on the chemical bonding present in the molecule and list at least 1 food source for each
Saturated FA
- No C=C
- Dairy and meat products, coconut and palm oils
Monounsaturated FA
- one C=C bond
- olive oil, canola oil
Polyunsaturated FA
- multiple double bonds
- omega-3 and omega-6
- vegetable oils, nuts, avocados
Hydrogenated FA
-process of forcing hydrogen through oils to reduce number of C=C bonds
2 important enzymes for fat digestion
- Bile Salts
2. Pancreatic Lipase
Describe how soluble fiber works to decrease blood cholesterol levels
- Soluble fiber binds to bile
- Can’t reabsorb
- Must make new bile from cholesterol
- decreases blood cholesterol
Know the mechanism of the weight loss drug Orlistat and describe its safety
Inhibits pancreatic lipase and prevents free fatty acid absorption
Define “essential fatty acids”
Cannot synthesize, must be provided in diet
Compare and contrast LDL and HDL cholesterol
LDL
- low-density lipoprotein
- sent out by the liver
- higher total cholesterol= higher LDL cholesterol
- Dropps off cholesterol into cells
HDL
- High-density lipoprotein
- pick up excess cholesterol in bloodstream
- transports back to liver for destruction
- high levels protective against heart disease
4 steps of the development of atherosclerosis and identify which of these steps can be prevented with a good diet
- High total cholesterol
- High LDL cholesterol
- More likely to oxidize
- Plaque forms
Step 2
Identify the cause of a heart attack and a stroke
Blood clot forms and black vessel
Identify the 2 effects on blood cholesterol of saturated fat in the diet
Raises total cholesterol
Raises LDL cholesterol
List the 2 effects on blood cholesterol of monounsaturated fat in the diet
- Lower LDL cholesterol
2. Increase HDL cholesterol
List the 2 effects on blood cholesterol of trans fat in the diet
- Increase LDL
2. Lower HDL
Make reasonable changes to a meal or lifestyle for a person who has high cholesterol
- Decrease cholesterol
- Increase MUFA
- Replace SFA with PUFA (of MUFA)
- Eliminate trans fats
- More soluble fiber
- Exercise
- Weight loss if overweight
Identify the recommended limit for sodium in the diet
Less than 1500 mg/day
Describe the top two diets for people with heart disease
- Mediterranean Diet
2. DASH diet
Name 6 functions of protein
- Enzymes
- Hormones
- Immune function
- Transport
- Structure
- Energy
Define the chemical difference between proteins versus carbohydrates and lipids
Amine group
Side Chain
Carboxyl group
Discuss the 5-step process of protein formation from DNA
- DNA unzips
- RNA polymerase matches nucleotides (bases) to one strand of DNA (transcription)
- Create messenger RNA (mRNA) strand, which leaves nucleus
- Transfer RNA (tRNA) made of three bases attached to an amino acid; matches up with RNA
- Amino acids bond into a chain
Define protein denaturation, and list the 2 ways this is done in cooking or digestion
Unfolding of protein
- Heat
- Stomach acid
Describe how excess protein is used for energy, including deamination, utilization of carbon skeletons for energy or fat production, and creation of ammonia
- Excess dietary amino acids are deaminated
- Carbon skeletons can
- go to the Kreb’s cycle to be used for energy
- be stored as fat - Produces ammonia which is toxic
- Ammonia converted to urea in the liver
Identify two organs that may be damaged by overconsumption of protein
Kidney
Liver
Contrast essential and nonessential amino acids
Essential-cannot be synthesized by human body
non-essential-can be synthesized by human body
Categorize food proteins as complete or incomplete
Complete
-contain amounts of essential amino acids in proportion needed by the body when used as the sole source of proteins
Incomplete
-lacking one or more essential amino acids or having a poor balance of amino acids
Identify the lacking amino acid in grains, nuts, seeds, and legumes
Grains, nuts, seeds
-lack lysine
Legumes
-lack methionine
Create a menu including complementary proteins
Legumes and grains are considered complementary
Discuss 4 reasons to choose vegetarianism
- Religious
- Ethics
- Sustainability
- Health
Name foods excluded from the diets of 5 types of vegetarianism
Pesco
-include fish but no meat, poultry
Latco-ovo
-no meat, poultry, fish
Ovo
-no meat, poultry, fish, dairy
Lacto
-no meat, poultry, fish, eggs
Vegan
-no animal products (no meat, poultry, fish, egg, dairy)
List 5 vitamin and mineral deficiencies associated with vegan diets
Calcium, Vitamin D, Vitamin B12, Zinc, Iron
Name 4 metabolic changes caused by training
- Increases muscle mass through damage and recovery
- Increases ability of cell to create and store energy (ATP, glycogen)
- Efficient use of energy (fat stores)
- Decreases use of glycogen for energy (glycogen lasts longer)
Know the AND/ACSM recommendations for protein intake for strength and endurance athletes
Endurance
-1.2-1.4 grams/kg
Strength
-1.2-1.7 grams/kg
Argue against excess protein intake
- Body will not make more muscle from excess protein
- urea production
- dehydration
- under consumption of CHO
- heart disease risk
- osteoporosis risk
- liver and kidney disease risk
Discuss the metabolic reason for warming up before a workout
- allows time for muscles to start using fat
- conserves glycogen
Know how athletes can estimate their fluid losses during a workout
-Lose about 1 pint of water for every 300 kcal of exercise
Know how much water an athlete needs to consume (amount per 15 mins) during a workout
1 cup per 15 mins
List 4 symptoms of dehyration
- Dark, scanty urine
- Chronic fatigue
- Headaches
- Lack of energy
Name the three components of sports drinks
carbohydrates, electrolytes, and fluid
Know which athletes/activities would benefit from sports drinks
Recommended for activity lasting over an hour or bursts of high intesity
Plan a pre-exercise meal that will not cause GI distress
- Smallish
- lower in fat
- lower in fiber
- high in carbohydrate to make sure stomach is not overly full
- Eat what is comfortable
Describe 6 metabolic, cardiac and respiratory changes during the “steady state”
Metabolic
-use fat for energy over glycogen
Cardiac output, heart rate, blood pressure increase
Respiration rate increases and muscles push out more air
Name at least 3 factors that cause fatigue during exercise
- Depletion of glycogen
- Systemic factors: hypoglycemia, hypoxia, inadequate blood flow, pain
- Psychological factors
Define water intoxication
- occurs when drinking only water (no electrolytes)
- water moves into the cells, causing them to swell
- increased size of brain cells causes increased intracranial pressure
Plan an appropriate post-exercise meal/snack for glycogen and protein repletion
- Consume CHO within 30 mins of completion
- High GI foods replete glycogen better than low
- Protein promotes repair of muscle
Define nitrogen balance
nitrogen intake = nitrogen output
Conditions where a person may be in positive nitrogen balance (3) or in negative nitrogen balance (2)
Positive balance
- weight gain
- pregnancy
- growth in children
Negative balance
- injury or illness
- starvation
compare and contrast kwashiorkor vesus marasmus
Kwashiorkor
-very poor protein quality during need for high protein intake
- characterized by edema
- often accompanied by infection
Marasmus
- simple starvation
- loss of body fat, protein
Identify characteristics, major warning signs, and effects of pregorexia, orthorexia, and muscle dysmorphia
Pregorexia
-exessive attempt to control weight gain during pregnancy through calorie control or exercise
Orthorexia
-health food eating disorder
Muscle dysmorphia
- excessive concern with needing to be muscular
- obsession on food to build muscle
Discuss necessary treatment of eating disorders
- Correct nutrient deficiencies
- establish normal, healthy diet
- psychological therapy must be included
Discuss the historical significance of the Minnesota Starvation study
define the effects of starvation and develop best rehabilitation diet
Recall what happens after you eat a meal
-the three ways glucose is used and how protein is used
- uptake of nutrients for use in proteins, fat storage
- Insulin promotes uptake of CHO into cells
- Use for energy, storage
Name the two major metabolic processes associated with early stages of starvation
- Glycogen breakdown
2. Gluconeogenesis causes high rate protein breakdown
List the three major metabolic effects of extended starvation
- Fatty acids make ketones, slower rate of protein breakdown
- Slowing of metabolism
- Loss of body fat and protein
Discuss the most surprising effect of starvation
No lasting ill effects
Describe the difference between a calorie and a Calorie or kilocalorie
calorie
-amount of heat required to heat 1 g H2O by 1 degree celsius
Calorie, or kcal
- amount of heat required to raise the temp of 1 kg H2O by 1 degree celsius
- 1,000 calories
- more useful measurement
Name the 1 source of energy intake and the three ways energy is expended
Digestible energy
- basal metabolic rate
- thermic effect of food
- physical activity
Define basal metabolic rate, relative contribution to energy expenditure, and 9 ways that BMR changes
BMR
- organ function to keep you alive
- 60-70% of total energy expenditure
- increased by
1. muscle mass
2. body surface area
3. Male gender
4. Body temperature
5. Stage of growth
6. Caffeine and tobacco
7. Thyroid function
8. Recent exercise
9. Younger age
Define the thermic effect of food, its relative contribution to energy expenditure, and 2 way that it can change
Thermic effect of food
- Energy to digest, absorb, transport, store, metabolize nutrients
- 5-10% energy expenditure
- more eaten=more calories burned
Define physical activity and its relative contribution to energy expenditure
Physical activity
-20-40% energy expenditure
Differentiate between exercise and non-exercise
- Exercise: conscious decision to expend calories
- Non-exercise: unconscious activity
Define the set-point theory and describe how it relates to someone who is trying to gain or lose weight
- Each person has a biologically predetermined set-point for weight
- Weight loss: increased appetite, reduced energy expenditure
- Weight gain/overfeeding: reduced appetite
List the 4 components of body composition
- Water
- Protein
- Fat
- Minerals/bone
Accurately define obesity
Amount of fat determines obesity.
Women: over 35%
Men: over 24%
List 6 health consequences related to obesity
- Increased blood pressure
- Higher cholesterol
- Insulin resistance
- Higher glucose
- Cancer
- Arthritis
Discuss 8 environmental factors that encourage overconsumption of food, or consumption of unhealthy foods
- Food availability
- Food preferences
- Culture
- Eating behaviors: restaurants
- Education and income
- Social network
- Lack of food preparation skills/convenience foods
- Less physical activity
Name 4 metabolic effects of severe calorie restriction
- Lower basal metabolic rate
- Protein and fat loss
- More hunger
- Obsession with food
Name 3 characteristics of fad diets
- rely on excluding foods
- usually a dramatic drop in calories, causing more reaction similar to starvation
- lacking nutrients, especially exclusion diets
Explain why extreme caloric restriction in a diet is detrimental in the long term goal of sustained weight loss
Will overeat for about the same amount of time calories restricted
Name three reasonable strategies for weight loss
- Improve diet quality
- Reduce by 500 calories/day
- Self-monitoring
List top 4 behaviors associated with sustained weight loss, as identified by the National weight loss
- Food intake modification
- Increase physical activity
- Eat breakfast
- Self-monitoring
Define weight loss plateau, and state the best treatment for it
Body needs to reset set point
-just wait it out
Identify 2 ways that weight loss medications work
- Speed up metabolism
2. Cause malabsorption
Describe the three currently approved types of bariatric surgery
- Lap band
- Gastric sleeve
- Gastric bypass
List 4 common properties of water-soluble vitamins
- Coenzymes in energy production
- Soluble in water
- Absorbed in small intestine
- Low toxicity-no storage site so excess excreted in urine
Name 4 ways that water-soluble vitamin content is reduced in foods
- Prolonged heating
- Storage time
- Water in cooking
- Exposure to air
Rank types of foods from best to worst in terms of preservation of water-soluble vitamin content
- Fresh
- Frozen
- Dried
- Canned
Rank cooking methods from best to worst in terms of preservation of water-soluble vitamin content
- Steaming
- Stir-frying
- Microwaving
- Grilling/broiling
- Boiling
Describe the brief history, food sources, functions, deficiency state, and toxicity of thiamin
History
- Beriberi common in Asia
- 1890: Eijkman in Java cured chickens of beriberi by feeding rice polishings
- 1901: Grigens theorized natural rice contained some factor that prevented disease
- Isolated by Funk in 1912 (vita amine)
Food sources
- Lean pork
- legumes
- whole grains
Functions
- Energy production
- -required for step leading from glycolysis to Krebs cycle
- Nerve transmission, muscle contraction
- required for alcohol metabolism
Deficiency states
- Beriberi
- -caused by nerve degeneration
- –limb weakness, esp. hands/feet
- –calf muscle stiffness
- –Difficult rising from a squatting position
- Wernicke-Korsakoff Syndrome
- -Major cause is alcohol
- -Metabolism of alcohol takes precedent
- –Non-reactive pupils, paralysis of eyes
- –difficulty walking
- –derangement of mental functions
- –confusion, apathy: listlessness, inattentiveness, indifference to surroundings, disorientation
- –Short-term memory loss
Treatment
- Thiamin supplements
- Stop EtOH use
- Beriberi-results within 6-24 hours, full recovery in 3-4 months
- Wernicke: <20% recover completely
- -most have memory gaps, residual difficulty walking
Describe the brief history, food sources, functions, deficiency state and toxicity of Riboflavin
History
- Discovered along with thiamin and niacin3
- Function not known for 16 years
- “The yellow enzyme”
- Destroyed by exposure to light
Food Sources
- Dairy
- Eggs
- Meat
- Enriched breads and cereals
Functions
- Energy production
a) Needed for TCA cycle and electron transport chain
Deficiency
- Occurs in combination with deficiencies of other B vitamins
- Symptoms:
a) Glossitis (swollen, magenta tongue)
b) Cracks at corners of mouth
Describe the brief history, food sources, functions, deficiency state, and toxicity of niacin
History
1. Pellagra described in mid-1800’s
2. Called “mal de la rosa”
3. Associated with low-protein, high-corn diets
a) Thought to be a toxin in corn
4. Once common in US: 200,000 cases per year in early 1900s
a) Most often seen in poor South
b) Dementia is symptom of severe deficiency: likely reason for many mental illness
institutionalizations
5. 1913: Goldberger trying to find cure
a) Thought to be infectious
b) Able to show black tongue disease in dogs cured by niacin (analogous to pellagra in
humans)
c) Fed niacin to humans and cured pellagra
Food Sources
- Whole grain or enriched bread and cereal
- Meat, poultry, fish
Functions
- Energy metabolism
a) Takes electrons from TCA cycle to the electron transport chain
Deficiency
- Pellagra
a) Symptoms:
(1) Dermatitis
(a) Thick, scaly, dark rash in areas exposed to sunlight
(b) Casal’s necklace
(2) Diarrhea
(3) Dementia
(a) Apathy, fatigue, depression, disorientation, memory loss
(4) Death
Toxicity
- Pharmacological doses (60x RDA) of niacin are lipid-lowering!
a) Raise HDL, lower LDL
b) Side effects: flushing, warmth, tingling, redness - No serious complications
- Do not sub dietary supplements
Describe the brief history, food sources, functions, deficiency state, and toxicity or Vitamin B6
History
- Discovered as part of a complex that cures a specific type of dermatitis in rats
- Isolated in 1930s
Food Sources
- Meats
- Whole grains (not enriched)
- Potatoes
- Bananas
Function
- Amino acid metabolism
a) Deaminating amino acids
b) Creating nonessential amino acids
Deficiency
- Not well defined since rare
- 1950s: Infants given formula that had been autoclaved
a) B6 destroyed
b) Developed seizure
Toxicity
1. Once prescribed in high doses for PMS, nausea/vomiting with morning sickness
2. Case reports of loss of fine motor skills and difficulty walking at levels 20-50x RDA taken
over months
3. UL: 100 mg (50x RDA)
