lecture 2/3/25 Flashcards
what group is avocado
veggie
what food is tomato
veggie
American cheese (processed and fortified w calcium) 1 oz=
1 cup of dairy
1.5 oz natural cheese=
1 cup of dairy
lipids are digested as:
fatty acids, glycerol, cholesterol
Glucose, amino acids, glycerol, and short chain fatty acids
bloodstream to liver
Long chain fatty acids and fat soluble vitamins:
lymph, bloodstream, liver
can vitamins and minerals be stored?
some, in bones
can proteins be stored?
no
can fats be stored?
yes, unlimited, adipose
where are carbs stored?
limited carb storage in muscles and liver (glycogen)
Gut microbiota:
Community of microorganisms living in your GI tract, most in large intestine
Probiotics:
Living bacteria in your gut that provide health benefits
Found in yogurt and other fermented foods
Also can be found in pill or powder form
Prebiotics:
Ingredients that feed the good bacteria in your gut
Bananas, garlic, legumes, onions, wheat bran
postbiotics
byproducts of the god bacteria in your gut
Celiac Disease
autoimmune response to gluten
Damages the small intestine villi (shrink down and become flat when gluten is absorbed)
Can’t absorb nutrients
Nausea, vomiting, skin rash
Can develop at any time
Diagnosis is blood test and intestinal biopsy
Gluten sensitivity is a thing: response without damage to villi
celiac disease treatment
No grains from wheat, rye, barley, oats
Watch for contamination
Can have:
Meats, veggies, fruit, dairy
Grains: Rice, corn, sot, potato, tapioca, beans, quinoa, millet, buckwheat, arrowroot, teff, flax, nut flours
They can still consume grains!
Monosaccharides:
simple sugar that cannot be broken up further during digestion
Mostly carbon, different shapes/groups; pretty similar; each in individual movement
Disaharities:
sugars formed by chemical bonding of two monosaccharides
Sucrose (glucose+fructose)
Maltose: (glucose+glucose)
Lactose: (glucose+galactose)
Polysacchardes:
carbs containing many glucose units
Starch: plants
Amylose
amylopecin
fibers
Cellulose
Pectin
Found in the indigestible parts of plant foods
Soluble and insoluble (know difference)
Consume soluble fiber!
glycogen
humans
Stored in muscle and fiber
Easier to break down(lots of branches to pull from)
benefits of fiber:
Improved GI health: decreases constipation,
hemorrhoids, diverticulitis
Lowers cholesterol and risk of heart disease
and cancer
Better weight management and blood
glucose control
too much fiber leads to:
Gas, diarrhea, bloating
Increase fluid intake
High volume of food needed to meet energy requirements
Can bind to some minerals such as iron and calcium and block them from being absorbed
Her dad’s celery story
recommended fiber intakes
Men 38 g/day
Women 25 g/day
Average: 15 g/day
poor fiber sources
juice, meats, dairy, refined carbs
good fiber sources:
whole grains, fruits and ceggies, nuts and seeds
