Lab 9 Nutrition Flashcards
Key recommendations
1) eat many fruits, veg & whole grains & protein
2) limit highly processed foods
-little to no added sodium, sugar or saturated fat
3) drink water
Tips:
be mindful as you cook
cook, plan & involve others
enjoy culture & company & take ur time
3 major building blocs of tissues
1) Protein 2) carb 3) Lipids
- nucleic acids aren’t nutritionally important but are synthesized by cells as these compounds form genetic material of living organisms
Polymer: Protein monomer =?
amino acids, peptides
what are examples of proteins in the body
hemoglobin, clotting factors, plasmin, actin, myosin, colagen, enzymes, albumin, pumps
what is the function of proteins in the body
molecular tools, enzymes, structural support, transport, communication, colloid balance & receptors
Polymer = complex carbs momoner=
Glucose ( a monosaccaride)
examples of carbs in body
glycogen, starch, glucose, fructose, lactose, ribose, cellulose
functions of starch in the body
cell surface markers. short term energy storage
polymer: triglyceride monomer=
3 fatty acids & glycerol
what are examples of lipids in the body
aldosterone, cortisol, testosterone, estrogen, bile acid, Bite A,E,D,K. Cell membrane, phospholipids, myelin, prostaglandins
what is the function of lipids in the body
long term energy storage, padding, cell membrane, steroid hormones
Polymer = nucleic acids monomer=
nucleotides
ex. DNA, ATP, cAMP
genetic material, high energy phosphate bonds, second messengers in intracellular signalling
glucose is a…
monosaccharide
sucrose, lactose & maltose are
disaccharides
main dietary sources of
sugar, molasses, honey, maple syrup, fructose, dextrose, corn syrup, fruits, beverages, processed food high in extrinsic sugars
difference between simple & complex carbs
simple = mono & disaccharides complex = polysaccharides (starch)
What are the health issues to do with simple carbs (sugars)
adverse effect on HDL, LDL, Triglyceride levels & increased risk OF CARDIOVASCULAR DISEASE & NEUROLOGICAL DISORDERS LIKE DEMENTIA
- may contribute to obesity & diabetes
- dental caries
simple carb (sugar recommendations )
no rec. daily intake
aim for complex carbs instead
if you’re gonna eat simple, it should be fruits
Complex carbs
either starch of fibre
what is starch
digestible complex carb - token down & absorbed as monosaccharides
what is finer
indigestible complex carb - cellulose, pectin, inulin
what are the mail dietary sources of complex carbs
- refinded grains, potatoes(ONLY STARCH)
- Whole grains, veggies, legumes (both starch & fibre)
- fruits (fibre no starch)
health issues of complex carbs
broken down & absorbed as glucose, raise blood sugar & trigger insulin. Presence of fibre slows down digestion & reduces glucose absorption
- high star consumption can lead to obesity which can lead to diabetes which can lead to alzheimers
- insoluable fiber = bran, cellulose may reduce risk of colon cancer
- soluable fiber (fruit/oats) may reduce blood cholesterol & lower cardio disease
what is the recommended fibre a day
30g
how many amino acids & essential ones are there
21 amino acids. 8 are essential & must be consumed
children has 10 essential.
what are proteins actually…
polymers of amino acids
a complete protein has..
all 8 essential amino acids
what are main sources of protein
Meat, Egg, Milk, soybean (complete)
- legume (lentil, kidney bean, chickpea), nut, seed (incomplete)
- grain w/ meat alt = complete
humans can synthesize most fatty acids from…
glucose or other carbon compounds
which fatty acids cannot be syntheized
- Linoleic acid (omega-6)
- linolenic acid (omega-3)
lipids include:
Cholesterol (animal fat only)
Triglycerides (main storage of fat in adipocytes made of glycerol & 3 fatty acids)
-Saturated fats with no double bonds
-monounsaturated& polyunsaturated fats with 1-2 double bonds
-trans fatty acids (formed when unsaturated fats are heated to hi. temp)
what are the main sources of lipids
butter, lard, cream, meat fat, coconut/palm oil (SAT FAT) plant oils (unsaturated) fish oil (omega 3) shortening, solid margarine, hydrogenated oil (trans fat)
health issues associated with lipids
saturated & trans fats = hi. risk cardiovascular disease
dietary cholesterol = increased risk cardiovascular disease
omega 3 = decreased risk of heart attack & stroke
recommendations for lipids
-low sat. fats & no trans fats
What are vitamins
essential ORGANIC nutrients that promote/regulate chemical rxn.’s
- most are coenzymes that are required for enzyme function
- Water sol = B & C
what are minerals
INORGANIC ions for body to maintain cell structure for various physiological processes & cofactors for enzymes
what are the essential minerals
Iron, Potassium, Calcium, Phosphorous, Sodium, Magnesium, Chloride.
rec. In trace amounts: Zinc, copper, manganese, cobalt, selenium, chromium
when do deficiency diseases occur
if level of fit or mineral gets to low
what is RDA
daily dietary intake level of nutrient considered sufficient to meet the requirements of most health individuals in each stage of life & gender group. Also known as daily value.
what is tolerable upper intake level
caution against excessive intake of nutrients that can be harmful in large amounts (hypervitaminosis)
-it’s the largest level of daily consumption that won’t cause side effects.
Vitamins that are stored are the most concerning
What is the function of sodium
used to regulate fluids & pd, maintain muscle & never function
RDA & UL of sodium
1500mg RDA & 2300mg UL.
bad things that sodium can cause
-hypertension= risk factor for stroke, heart disease, & kidney disease
Vit. A
rec. for visual pigment & synthesis of retinol
calcium
principle mineral in bones & teeth & needed for muscle contraction
B5 / Pantothenic acid
part of coenzyme-A (for entry into krebs cycle)
VIT D
synthesized in skin exposed to UV light. Rec. for calcium uptake.
Zinc
cofactor for enzyme carbonic anhydrase. Important in buffering blood & CO2 transport
B12 Cobalmin
rec. for synthesis of new cells, deficiency causes by PERNICIOUS ANEMIA. Main sources: meat, dairy, eggs, vegetarians may be at risk
Vit C / Ascorbic acid
need for synthesis of collagen (deficiency = scuvy)
potassium
main cation in cytoplasm -maintains membrane potential
chloride
anion for stomach acid
B9 Folic acid
deficiency in prep is accocieted with neural tube defects. Important Coenzyme for DNA synthesis
B1 Thiamine
imp. coenzyme in carb metabolism (deficiency = beriberi)
Vit K
rec. for synthesis of clotting factors
Vit. E
fat sol antioxidant (protects against free radicals)
Phosephorus
part of ATP, phospholipids, & nucleic acid
B6 Pyroxide
imp. in metabolism of homocysteine (protects against atherosclerosis)
magnesium
component of bone, major enzymatic cofactor. Leafy greens is a good source
B2 Riboflavin
used to make FAD (electron receptor in krebs
1 calorie
amount of eng. to raise 1g of water 1 degree
1kcal = 1000 calories =
1 Calorie
energy in food is stored in chemical bonds of proteins, fats & carbs
energy density
Carb 4kcal/g
fat 9kcal/g
protein 4kcal/g
what is estimated energy requirement
-rec. for energy intake to keep weight stable
variables of EER
age, gender, weight, height, activity level
tissue trauma & EER
increases
hypothyroid & EER
decreases
starvation & EER
decreases
high muscle to fat ratio & EER
increases
temp: hot or cold & EER
increased
