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nutrition 1010 > Midterm 2 > Flashcards

Midterm 2 Flashcards

1
Q

what provides energy for exercise?

A

triglycerides and glycogen

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2
Q

What is cardiovascular disease?

A

disease of the heart and blood vessels

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3
Q

CVD includes:

A

heart disease, high blood pressure, heart attacks, and strokes

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4
Q

what percentage of deaths are caused by CVD in Canada

A

30%

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5
Q

how much does CVD cost the Canadian economy a year

A

over 20.9 billion

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6
Q

what is Atherosclerosis ?

A

An inflammatory response to injury within the artery walls

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7
Q

what causes inflammation due to action of the immune system. (Atherosclerosis)

A

Lipid and Fibrous material deposits within the arterial wall.

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8
Q

What effects does Atherosclerosis cause

A

Reduces elasticity of blood vessels and eventually blocks blood flow

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9
Q

Blockage of blood flow to heart leads to a:

A

heart attack

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10
Q

blockage of blood flow to brains leads to:

A

stroke

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11
Q

5 step process of atherosclerosis

A
  1. fatty streak formation
  2. plaque accumulation
  3. fibrous cap formation
  4. fibrous cap rupture
  5. heart attack
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12
Q

Risk factors for CVD

A
  • age
  • gender
  • bodyweight
  • blood pressure
  • high fat diet
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13
Q

saturated fat

A

fatty acid with maximum amount of hydrogens

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14
Q

monounsaturated fat

A

fatty acid missing 2 hydrogens, has a double bond

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15
Q

polyunsaturated fat

A

has 2 or more double bonds, lacks 4 or more hydrogens

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16
Q

Saturated and trans fats___ risk of heart disease

A

increase

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17
Q

Omega 3 and omega 6 polyunsaturated fats ___ risk of heart disease

A

decrease

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18
Q

how do omegas, and saturated fats have different effects?

A

affect type and amount of lipoproteins, triglycerides, and cholesterol differently

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19
Q

what occurs when chylomicrons are turned into HDL’s. Density, size, TG (triglycerides), Cholesterol

A

Density: increase
Size: decrease
TG: decrease
Cholesterol: increase

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20
Q

Chylomicrons

A

largest and most dense

transport lipids from the small intestine to the rest of the body.

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21
Q

VLDL (very low density lipoproteins)

A

lipoprotein made by the liver cells to transport lipids to various tissues in the body

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22
Q

LDL (low-density lipoprotein)

A

derived from VLDL’s as vldl triglycerides are removed and broken down: composed mainly of cholesterol

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23
Q

HDL (high density lipoproteins)

A

transports cholesterol back to the liver from the cells: composed mainly of protein

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24
Q

difference between HDL and LDL

A

LDL cholesterol is the cholesterol that is linked to heart disease whereas HDL represents cholesterol that is returning to the body. High HDL is a good thing whereas high LDL is not.

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25
Q

What increases LDL’s

A

saturated fats and trans fats

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26
Q

what increases VLDL’s

A

added sugars

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27
Q

What lowers HDL levels

A

trans fats

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28
Q

where do we get cholesterol from?

A

animal foods (meat, milk, eggs)

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29
Q

what makes cholesterol

A

our liver

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30
Q

dietary cholesterol, is usually not associated with…

A

blood levels of cholesterol

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31
Q

Omega 6 fats decrease

A

LDL’s

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32
Q

What do Omega 3 polyunsaturated fats do (regulate)

A

affect cell function

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33
Q

eating Omega 3’s helps:

A
  1. infant brains develop

2. prevent cognitive decline with age

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34
Q

Omega 3’s help decrease risk of CVD by: (3 things)

A
  • improve blood lipid levels
  • decreases blood clotting
  • resolves inflammation
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35
Q

omega 3’s are found most commonly in:

A

sardines, salmon, trout, herring, and mackerel

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36
Q

what are the 2 kinds of long chain omega 3’s, and how long are they/how many d bonds.

A
  1. EicosapentaenoicAcid (EPA) (20:5)

2. Docosahexaenoic Acid (DHA) (22:6)

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37
Q

how many servings of fish should we have per week?

A

at least 2

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38
Q

what other foods can contain Omega 3’s

A
  • eggs fortified with DHA

- micro encapsulated fish oil in milk and yogurt

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39
Q
  1. what does ALA stand for?
  2. what is it?
  3. where can it be obtained?
A
  1. Alpha-linoleic acid
  2. is an essential omega 3
  3. flax, canola, soy, walnut oil
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40
Q

can our bodies convert ALA into DHA and EPA?

A

yes, but conversion isn’t very efficient

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41
Q

what happens if too many omega 3’s are consumed?

A

can lead to dysfunction of the immune system and weight gain.

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42
Q

what do low fat products usually use instead?

A

carbohydrates

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43
Q

difference and similarity between fat substitutes and fat.

A

similar structure, but isn’t absorbed by the body.

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44
Q

what does Olestra do and symptoms do it cause?

A

may cause GI discomfort, bloating, and diarrhea.

  • reduces absorption of fat soluble vitamins
  • not approved in Canada
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45
Q

How to choose fat wisely, list 3 things to avoid.

A

limit cholesterol, trans fats, and saturated fats

(lower fat cuts, chicken with no skin, vegetarian one time a week, low fat dairy

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46
Q

how to choose fats wisely: list 2 things to increase

A

mono and polyunsaturated fats

more plant oils for salad dressings and baking

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47
Q

how to get more omega 3’s in your diet

A

(use more flax seed, eat more fish, more leafy greens)

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48
Q

how to watch your total fats?

A
  • bake, broil, roast, instead of fry

- limit amount of butter

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49
Q

what part of the plant is coffee made from?

A

the seed

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50
Q

whats in coffee?

A

caffeine, phenolic substances, oxidizers

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51
Q

what contains the most caffeine, and what contains the least

A

drip brewed has most caffeine, and chocolate has the least.

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52
Q

some physical effects of caffeine?

A

irritability, restlessness, insomnia, and heart palpitations

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53
Q

caffeine withdrawal symptoms

A

headache, fatigue, drowsiness, irritability, depression. may increase with repeated use.

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54
Q

coffee facts: where is it absorbed and how long does it take?

A

absorbed in the small intestine in about 44m

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55
Q

how can caffeine cross the blood brain barrier?

A

it is sufficiently lipophilic

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56
Q

how long does it take caffeine to leave your body and what removes it?

A

excreted by the kidneys in 8-10 hours after consumption

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57
Q

caffeine increases bp for…

A

non regular users

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58
Q

doesn’t necessarily increase bp for…

A

regular users

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59
Q

Kahweol and cafestol increase…

A

LDL levels in the blood

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60
Q

kahweol and cafestol hare removed by

A

coffee filters

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61
Q

caffeine intake recommendations for pregnant women and other adults?

A

w: 300mg
O: 400mg

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62
Q

what percentage of ingested antioxidants come from coffee?

A

66%

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63
Q

what do antioxidants do?

A

they reverse oxidation and repair cell damage

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64
Q

what is oxidation?

A

when electrons are taken off of atoms, can damage cells, and their DNA
- creates free radicals

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65
Q

what kind of coffee has highest amounts of antioxidants?

A

medium roasted coffee

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66
Q

confounding variables: coffee drinkers are more likely to..

A

smoke and drink alcohol

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67
Q

moderate intake of coffee, due to___, helps decrease..

A
  1. antioxidants

2. t2 diabetes, some cancers, liver disease, parkinson’s

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68
Q

some concerns of impact by caffeine are:

A

sleep, mental health, pregnant women, bone health

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69
Q

Black tea: leaves are picked, ___, and dried

A

oxidized

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70
Q

what is in tea? 3 things

A

caffeine, antioxidants, tannins

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71
Q

what is Catechin? (tea)

A
  • a polyphenol
  • protects against oxidative stress
  • highest content in white and green teas
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72
Q

what is L-theanine?

A

a non-protein amino acid derivative

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73
Q

what are tannins: can bind___ in the digestive tract to inhibit absorption

A

non-heme iron

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74
Q

too much tea can cause:

A

deficiency anemia

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75
Q

Health effects of tea regarding blood pressure

A

decrease blood pressure by protecting blood vessels

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76
Q

Health effects of green tea

A

may help with weight maintenance

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77
Q

health effects of tea regarding bones and teeth

A

may prevent age related bone decay and dental (caries) cavities

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78
Q

why are health effects of tea inconsistent?

A

levels of antioxidants and confounding variables affecting it

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79
Q

Amino acids are composed of:

A

a hydrogen atom, acid group, and unique side chain

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80
Q

how many amino acids are there?

A

20

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81
Q

what are essential amino acids and how many are there

A

9, our body cant make them and have to be obtained through diet

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82
Q

what are non essential amino acids and how many are there?

A

11, our bodies can make them through transamination

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83
Q

Essential amino acids: HILLMPTTV

A 
Histidine
Isoleucine 
Lysine
Methionine 
Phenylalanine 
threonine 
Tryptophan 
Valine
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84
Q

rhyme to remember essential AA’s: HILLMPTTV

A 
Hi
I
Like
Leaves
Meat
Protein
that 
tastes 
vgood
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85
Q

what is a peptide bond?

A

forms between the acid group of one AA and the nitrogen group of another.

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86
Q

peptide=

A

amino acids attached using a peptide bond

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87
Q

2 amino acids =

A

dipeptide

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88
Q

a few amnio acids (4-20)=

A

oligopeptide

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89
Q

a lot of amnio acids =

A

polypeptides

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90
Q

proteins are made from___

A

1 or more polypeptide strands

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91
Q

protein shape: different amino acids in the chain are___

A

attracted to each other

92
Q

what determines protein folding?

A

where an attraction occurs

93
Q

what determines shape of protein?

A

complex folding

94
Q

what does the shape of a protein determine?

A

its function

95
Q

how many chains does hemoglobin have?

A

4 protein chains

96
Q

Sickle cell anemia: what is affected and the difference between a normal cell

A
  • 1 amino acid difference In hemoglobin
  • changes shape
  • which affects functionality of red blood cell
97
Q

where does protein digestion occur and what happens?

A

mouth: mechanical digestion
stomach: chemical digestion

98
Q

what does acid do to protein?

A

denatures

99
Q

denatured protein is___

A

more accessible for proteolysis

100
Q

what does pepsin do to proteins?

A

breaks long chains into smaller chunks and single amino acids

101
Q

why cant you take protein hormones or enzymes orally?

A

protein and enzymes will be denatured by stomach acid

102
Q

what enzymes does the small intestine produce and what do they do

A

trypsin and chymotrypsin

breaks down remaining proteins

103
Q

Summary: step 1 in protein digestion

A

mechanical breakdown of protein begins in the mouth

104
Q

Summary: step 2 in protein digestion

A

stomach acid and pepsin begin the chemical digestion of protein

105
Q

Summary: step 3 in protein digestion

A

in the small intestine, enzymes from the pancreas and brush border break down polypeptides

106
Q

Summary: step 4 in protein digestion

A

transport proteins move products of protein digestion into mucosal cells

107
Q

Summary: step 5 in protein digestion

A

when di, and tripeptides enter mucosal cells. they are broken down into single amino acids

108
Q

Summary: step 6 in protein digestion

A

amino acids are then passed from mucosal cells into the blood and travels to liver which regulates distribution

109
Q

___ protein is used to make ___ protein

A

dietary, body

110
Q

protein turnover

A

balance between protein synthesis and protein degradation

111
Q

your body keeps a ___ of amino acids

A

pool

112
Q

Transcription

A

mRNA from DNA

113
Q

translation

A

creating protein from mRNA

114
Q

if there aren’t enough of all the essential amino acids in your body…

A

you body cannot synthesize key proteins

115
Q

if one of the essential amino acids is lacking, protein synthesis will:

A

stop

116
Q

what percentage of our body weight is from protein

A

15%

117
Q

many cell structures contain

A

structural proteins

118
Q

hat are enzymes and what do they do?

A

are protein molecules

- allow chemical reactions to happen

119
Q

transport proteins in cell membranes are used in:

A

facilitated and active diffusion

120
Q

transport proteins within the circulatory system and what they do:

A

albumin: transports calcium, zinc, B6

lipoproteins

121
Q

what are antibodies

A

proteins that destroy out of body invaders

122
Q

what are the 2 contractile proteins and what do they do?

A

actin and myosin, allow muscles to contract and relax

123
Q

what are hormones

A

chemical signals in the body between cells and tissue

124
Q

difference between peptide and protein hormones

A
  • Peptide hormones consist of short chains of amino acids,

- protein hormones are longer polypeptides.

125
Q

4 protein hormones:

A

glucagon, insulin, prolactin, gastrin

126
Q

how can a protein affect acid base balance and how does it do this?

A

some proteins are buffers

- help by attracting or releasing hydrogen ions

127
Q

proteins can provide ____ (but the body prefers to utilize carbs and fat)

A

energy

128
Q

what occurs in the process of deamination

A

when the amino acid group on the molecule is removed and used. (for energy, turned into fat, or turned into glucose)

129
Q

what does protein deamination result in?

A

production of ammonia

130
Q

the liver turns ammonia into___

A

urea

131
Q

how is urea removed from the body?

A

travels from the blood to the kidney, filtered into the urine and then expelled

132
Q

what happens if you dont eat enough protein?

A
  • body breaks down muscle for amino acid
  • most dispensable proteins are broken down first
  • enzymes broken down
  • impaired cellular functions
133
Q

what is Marasmus? (general)

A

sever protein energy malnutrition

134
Q

what is Emaciation

A
  • slowly starving to death
  • using body fat store, and proteins for energy
  • most common in 6-16 month old children
135
Q

what effects does marasmus have?

A
  • stunted growth
  • dehydration
  • increased risk of infection
  • heart failure
136
Q

Why does marasmus usually occur in children?

A

when infants and children are fed diluted baby formula

- less common in breast fed infants

137
Q

What is Cachexia?

A

wasting due to chronic illness

138
Q

what causes marasmus in Canada ?

A

reduced food intake coupled with abnormal metabolism (increased catabolism)

139
Q

What is Kwashiorkor? (the quotes)

A

the disease the first child gets when the second child is born.
- a severe protein deficiency

140
Q

what causes Kwashiorkor?

A

when children are weaned from breast milk and are given a low protein, high fibre diet.

141
Q

what are the symptoms of Kwashiorkor?

A
  • stunting in growth
  • skinny legs and big stomach
  • prone to infections and diseases
142
Q

what causes the big stomach in Kwashiorkor?

A
  • caused by excess fluid and fatty liver
  • low blood protein causes fluid imbalance
  • blood protein cant transport fat
143
Q

____ maintains fluid balance

A

protein

144
Q

balanced concentration of protein is needed to:

A

maintain balance between intra and extra cellular fluid

145
Q

swelling of tissues occurs when…

A

protein levels are decreased

146
Q

can you ingest too much protein? and what is it associated with?

A

protein intake above 35% of kcal consumed.

  • associated with high saturated fat intake and low veggie, fruit and grain intake
  • increases risk of heart disease and cancer
147
Q

what are some effects of too much protein?

A
  • May contribute to bone loss with aging

- increase risk of kidney stones

148
Q

the amino acid pool ___ store much protein.

A

doesn’t

149
Q

whats stripped from extra amino acids and where is it excreted?

A

nitrogen, excreted in urine

150
Q

how is extra protein stored?

A

turned into glucose then stored as fat

151
Q

how much protein is enough? (per kg)

A

0.8 per kg

152
Q

what group of people needs an extra 25g of protein per day?

A

pregnant and lactating women

153
Q

how much protein does a burn victim or recovering patient need.

A

2g/kg

154
Q

what percentage of a Canadians diet is protein?

A

15%

155
Q

what is a complete protein?

A

contains all essential amino acids

156
Q

what is an incomplete protein?

A

only contains some essential amino acids

157
Q

what is a complementary protein.

A

involves the combination of different incomplete plant sources is scarce.

158
Q

3 reasons why people become vegetarians?

A
  1. many religions dont condone eating meat
  2. ethical reasons
  3. food safety
159
Q

What do vegetarian diets contain a lot/little of?

A

high in fibre, vitamins and minerals

- low in saturated fats

160
Q

what minerals/vitamnins do vegetarians have a hard time getting enough of?

A

iron, calcium, zinc, and B12

161
Q

what foods should you ingest iron with?

A

citrus foods

162
Q

which vitamin is found specifically in animal foods?

A

B12

163
Q

where can vegans get B12 from?

A

pills, injections, or yeast extracts

164
Q

where do vegans get calcium and vitamin D from?

A

fortified foods and supplements

165
Q

where do vegans get iron from?

A

meat alternatives, whole grains, and leafy greens

166
Q

alternative protein sources for vegans

A

soy based products, legumes, seeds, nuts, grains and vegetables

167
Q

which diseases does obesity increase the risk of?

A

heart disease, type 2 diabetes, cancer, reproductive problems, joint problems, sleep apnea, depression

168
Q

Energy balance occurs when:

A

energy intake=energy expenditure

169
Q

Energy out is based on what 3 things?

A
  • Basal Metabolic rate (BMR)
  • Energy expenditure with exercise
  • Thermic effect of food
170
Q

what is BMR and how much our bodies energy expenditure is is needed for it?

A

60-70%

energy needed to maintain our bodies resting functions

171
Q

factors that affect BMR

A
  • lean muscle mass
  • gender
  • growth
  • body size
  • stress/injury
  • low energy diet
  • thyroid hormone level
172
Q

what is the thermic effect of Food

A

the energy needed to digest, absorb, transport and metabolize food.

173
Q

how much of our energy intake is used to metabolize our food?

A

5-10%

174
Q

___ takes less energy to metabolize than ___ and protein

A

fat, carbohydrates

175
Q

TEF ____ with the size of the meal.

A

increases

176
Q

you store extra energy as _____ and _____.

A

triglycerides and glycogen

177
Q

where are triglycerides stored.

A

stored in adipose tissue (grows and shrinks)

178
Q

where is glycogen stored, and how much can be stored?

A

muscles and liver, 200-500g

179
Q

Amino acids from protein are first used to synthesize

A

needed body proteins

180
Q

carbs are first used to maintain ___ and build glycogen stores.

A

blood glucose

181
Q

excess kcals are stored as ___

A

fat

182
Q

what measures the amount of heat released by the body?

A

direct calorimetry

183
Q

___ equations allow you to calculate your energy needs based on several factors.

A

EER (Estimated Energy Requirements )

184
Q

what is weight cycling also known as?

A

yoyo dieting

185
Q

will you lose as much weight the second time around when dieting?

A

no, not easy

186
Q

what defines a healthy body weight?

A

having enough lean muscle and body fat

187
Q

BMI stands for

A

Body Mass Index

188
Q

you can calculate BMI with what equation?

A

kg/meters squared

189
Q

what is a normal BMI range?

A

18.5-24.9

190
Q

a measurement that shows how the child is doing relative to children the same age

A

percentile

191
Q

a higher percentile means:

A

the child is heavier

192
Q

if a child is at the 25th percentile, it means

A

25% have a lower bmi, and 75% have a higher BMI

193
Q

what do callipers measure?

A

subcutaneous fat levels

194
Q

what do bod pods measure?

A

air displacement

195
Q

Visceral adipose tissue=

A

fat around the organs

196
Q

subcutaneous adipose tissue =

A

fat under the skin

197
Q

visceral adipose tissue is more__

A

metabolically active

198
Q

what shape are people with more visceral adipose tissue?

A

apple

199
Q

what apple shape people more at risk of?

A

cvd, diabetes

200
Q

Risk waist circumference for men is

A

> 120cm

201
Q

Risk waist circumference for women is

A

> 88cm

202
Q

we inherit our body shape and characteristics from our___

A

parents

203
Q

what is the Set Point Theory?

A

when people finish growing, weight remains relatively stable

204
Q

Leptin is a ____ hormone

A

satieity (being satisfied)

205
Q

Where is Leptin secreted?

A

adipose cells

206
Q

main function of Leptin?

A

regulation of fat stores

207
Q

what happens when there is a decrease in sensitivity to leptin?

A

inability to be sated (feel full)

208
Q

Leptin send signals to the ____

A

hypothalamus

209
Q

what signals does leptin send to the brain?

A

the body has enough energy strores such as body fat

- that we’re full

210
Q

leptin levels are ___ when you’re thin, and ___ if you’re fat

A

lower, higher

211
Q

___ is known as the hunger hormone

A

Ghrelin

212
Q

when the stomach is empty, ghrelin is___

A

secreted

213
Q

when the stomach is stretched, ghrelin secretion is ___

A

decreased

214
Q

What does Ghrelin do to the hypothalamic brain cells? 2 things

A

increases hunger, and increases gastric acid secretion

215
Q

before eating: Ghrelin levels are___ and Leptin levels are ___

A

higher, Lower

216
Q

before eating: Ghrelin levels are___ and Leptin levels are ___

A

lower, higher

217
Q

the risk of obesity ____ by __% for each km walked per day

A

decreases, 5%

218
Q

the risk of obesity ____ by __% for each hour spent in a car

A

increases, 6%

219
Q

if you lose weight too quickly, you risk: 3 things

A
  • nutrient deficiencies
  • losing muscle not fat
    gaining the weight back
220
Q

what is a reasonable weight loss goal?

A

0.5-2 pounds per week

221
Q

1 pound of fat contains how many calories?

A

3500

222
Q

Bariatric surgeries can result in a loss of ___ % of a persons body weight

A

20-25%

223
Q

what does bariatric surgery do?

A

removes part of the stomach and small intestine

224
Q

what is gastric banding?

A

when a band is placed on the top part of the stomach to decrease stomach volume

225
Q

what is gastric bypass?

A

surgical procedure that reduces size of the stomach and bypasses a portion of the small intestine.

nutrition 1010 (1 decks)

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