Lecture 4B Flashcards
Energy content of Food in kilocalories
Carbohydrates: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g
Alcohol: 7kcal/g
1 kcal (food calorie) = 4.2 kilojoules
He said on lecture there might be a calculation problem.
Water soluble vitamins
Fat soluble vitamins
Water: B1 B2 B3 B5 B6 B7 B9 B12 C
Fat: ADEK
Sixteen essential minerals
Major minerals:
Trace minerals:
Major: Ca, P, K, Na, Cl, Mg, S
Trace: Fe, I, Zn, Cr, Se, F, Mo, Cu, Mn
Note* these can be lost during food-refining/cooking when they leach into water that is discarded.
Energy requirement in….
Sedentary adults
Moderately active
Very active
30 kcal/kg/day
35 kcal/kg/day
40 kcal/kg/day
Thermic effect of food
Production of heat during the digestion/absorption of food.
How energy is used in body
Resting metabolic rate = 60% (1300 kcal)
Thermic effect of food = 10% (210 kcal)
Physical activity = 30% (630 kcal)
Acceptable macronutrient distribution ranges (AMDR)
45-65% of their total calories from carbohydrates
20-35% from fats
10-35% from protein
Main causes of death in 2020
- Heart disease
- Cancer
- Covid-19
Which nutrient do vegetarians lack the most?
Vitamin B12
Which vitamin can be made in sufficient quantities?
Vitamin D. From sun.
Which vitamin is the only fat soluble vitamin with a coenzyme function?
Vitamin K
Vitamin B1
Thiamine
Vitamin B2
Riboflavin
Vitamin B3
Niacin
Vitamin B5
Pantothenic Acid
Vitamin B6
Pyridoxine, pyridoxal, pyridoxamine
Vitamin B7
Biotin
Vitamin B9
Folic Acid
Vitamin B12
Cobalamin
Vitamin B1 facts
Thiamine.
Part of TPP (E1 coenzyme in PDH).
Energy metabolism
Nerve activity / muscle activity.
Deficiency: Beriberi: affects nervous system/cardiovascular.
Wernicke-Korsakoff syndrome.
Vitamin B2 facts
Riboflavin
Coenzyme in FMN, FAD
Deficiency:
**Cheilosis (fissuring at corners of mouth)
**Glossitis (tongue appearing smooth and purplish)
$100 this is quiz question.
Vitamin B3 facts
Niacin
Coenzyme forms NAD and NADP
Deficiency:
Pellagra.
No need to know B5 facts.
Vitamin B6 facts:
3 forms, pyridoxine, pyridoxal, pyridoxamine. Important in AA metabolism.
Pyridoxine is the only water soluble vitamin with significant toxicity.
Dopa -> PLP -> Dopamine
Deficiency: Scaly dermatitis, anemia, depression, confusion, convulsions.
Vitamin B7 facts
Biotin
Important in carboxylation reactions (acetyl-coa carboxylase in fatty acid synthesis)
Deficiency: Rare.
Vitamin B9 facts
Folic Acid
Primary coenzyme form is Tetrahydrofolate (THF)
Used in DNA synthesis
Deficiency:
Most common vitamin deficiency in US. Pregnant women/alcoholics common.
Anemia, Spina bifida, anencephaly.
Vitamin B12 facts
Cobalamin
Used in new cell synthesis
Lack of IF (intrinsic factor) leads to pernicious anemia.
Deficiency:
Pernicious anemia (deadly anemia).
Vitamin C facts
Aids in collagen synthesis, antioxidant, key in hydroxylation reactions.
Deficiency:
Scurvy. Loose teeth, sore spongy gums
Vitamin A facts
Important in vision.
Retinoids
Deficiency:
Night blindness
Xerophthalmia
Keratomalacia
Vitamin D facts
AKA Calciferol
Mineralization of bones.
Deficiency:
Rickets, osteomalacia, osteoporosis.
(All defects in bones)
Vitamin E facts
AKA Tocopherols.
Antioxidant
Deficiency:
Red blood cell breakage, nerve damage.
Vitamin K facts
AKA Phylloquinone (plants) and Menaquinone (animals)
Functions:
Synthesis of blood clotting proteins, synthesis of bone proteins.
Deficiency:
Hemorrhaging.
Sodium facts
Maintains normal fluid and elecrolyte balance. Assist in nerve impulse transmission.
Deficiency:
Muscle cramps, muscle apathy, loss of appetite
Calcium facts
Mineralization of bones and teeth, muscle contraction relaxation.
Deficiency:
Stunted growth in children, osteoporosis (bone loss).
Phosphorus facts
Mineralization of bones and teeth, important to genetic material.
Deficiency:
Muscle weakness, bone pain.
Flouride, Iron, Zn, Cr, Mn, I facts (trace minerals)
fluoride: reduces dental carries by 50-60%
Zn, Cr, Mn : sugar metabolism
Fe: part of hemoglobin
Iodine: Goiter may arise from lack of this.
Energy balance: 1 pound of fat in how many kcalories?
What is % fat is in body fat?
1 lb of fat = 3500 kcal.
Body fat is about 87% fat. Some protein/water.
BMI equation. Healthy BMI?
BMI = weight (kg)/height (m)^2.
Healthy weight: BMI = 18.5 to 24.9
Unit conversions:
1 kg to lbs
1 m to ft
1 m to inches
1 kg = 2.2 lbs
1 m = 3 ft 3.37 inches
1 m = 39 inches
BMI scale healthy weight, overweight, obese, underweight
BMI <18.5 = underweight
BMI 18.5-24.9 = healthy weight
BMI 25-29.9 = overweight
BMI > 29.9 = obese
BMI > 39.9 = extreme obesity
How much body weight shud be fat?
Young men : 22%.
Men over 40: 25%.
Young women: 32%
Women over 40: 35%
Once over, increased risk for disease
Fat distribution in men and women
Men tend to have more visceral fat
Women tend to have subcutaneous fat.
Waist circumference for men / women indicating obesity
Women : greater than 35 inches
Men: greater than 40 inches.
Health risks associated with body weight / body fat
Cardiovascular disease
Diabetes - type II
Cancer
What is leptin and what does it do?
Leptin acts as a hormone. Promotes negative energy balance from adipose tissue. Suppresses appetite.
With leptin = thin mouse
Without leptin = fat mouse
3 eating disorders and describe each one?
Anorexia nervosa: eating disorder characterized by refusal to maintain a normal body weight. Intense fear of gaining weight.
Bulimia nervosa: Eating disorder involving binge eating following prevent weight gain such as purging, fasting, throwing up, excessive exercise.
Binge eating disorder: disorder by binge eating, rarely purging.
