Midterm Review Flashcards
6 classes of nutrients
- Protein
- Carbs
- Lipids (Fats)
- Minerals
- Vitamins
- Water
*Alc has calories - but not a nutrient
Malnutrition
Any condition that is not receiving proper nutrition, either excess or deficient
Undernutrition
food DEFICIENT
Overnutrition
food EXCESS
Primary Deficiency
Cause by inadequate intake
Secondary Deficiency
Caused by anything other than a inadequate intake - disease condition, drug influence, etc
Energy Levels in Carbs, Protein, Fats
Carbs: 45-65% - 4 kcal/g
Fat: 20-35% - 7 kcal/g
Protein: 10-35% - 4 kcal/g
Macronutrients
BIG nutrients, needed in large amounts (carbs, fat, protein)
Micronutrients
Needed in small amounts (ex. vitamins and minerals)
Essential nutrients
Nutrients that the body cannot make itself, has to be taken in through diet
Inorganic
Don’t have carbon (Water and minerals)
Organic
Has carbon (carbs, fat, protein, vitamins)
Energy Yielding Nutrients
Can be broken down to provide energy for the body. (Carbs, Fat, Protein)
2 things that have greatest impact on body
Smoking and alcohol
Chronic Disease
Long term disease, usually cannot be prevented on good diet alone
5 Key Characteristics of a Good Diet
- Moderation
- Balance
- Adequacy
- Variety
- Calorie control
RDA
Recommended Daily Average: avg nutrient level that meets needs of healthy people
AI
Adequate Intake: Taking recommended daily nutrient intakes
EAR
Estimated Average Requirements - avg daily nutrient requirement
UL
Upper Intake Level: highest avg daily nutrient level
AMDR
Acceptable Macronutrient Distribution Ranges - Values for macronutrients expressed
Discretionary Calorie Allowance
Diff b/w calories needed to maintain weight and those needed to supply nutrients
Saturated
NO DOUBLE BONDS - also more unhealthy
Unsaturated
Double bonds + healthier (ex: fish/veg oil)
Animal + tropical fats
Most saturated
Coconut Oil
Most saturated
Canola Oil
Least saturated
Chylomicrons
Biggest, dietary triglycerides
Lipids: travel in lymph, go into bloodstream, largest and least dense
VLDLs
Carry new triglycerides from liver to body
Lipids: Carry TAG made in the liver to body cells for use
LDLs
Bad, continue to carry excess VLDLs to body; delivering cholesterol
Lipid: Transport cholesterol and lipids to body tissues
HDLs
Good - Scavenges excess cholesterol and lipids from body
Lipids: Carry cholesterol from body cells to liver for disposal
Daily Values
Based on the recommended daily intake levels/standards (5% too little, 15% too much
Nutrient Content Claims
Highlights a nutrition feature like “Low, light, free”
Disease Reduction Claims
Highlight relationship b/w a food or ingredient and persons health
Function Claims
Describe roles of food on normal function
Changes made in Dec 2022 to Food Guide
- Consistent and realistic serving sizes
- Revising daily amount
- Adding new daily amount for total sugar
- Adding potassium to the list of required nutrients
- Adding a footnote about daily amount
- Ingredient list is now listed by most to least weight
Basic Tastes
Bitter, sour, salty, umani (savoury), sweet
Flavour
Total sensory info when food is eaten
Digest
To break down food into smaller molecules
Absorb
Movement of nutrients into intestinal cells after digestion
Where does digestion start?
Begins in the mouth by chewing and saliva moistens food
What liquifies food via peristalsis
Stomach and intestines
The large intestine…
Reabsorbs water and forms feces
The small intestine…
Major focus on absorption
Microbiota
Mix of microbial species in GI tract
Probiotics
Consumable products to strengthen gut
Prebiotics
Food for the bacteria
Hep A
- Causes Jaundice
- Uncooked/raw shellfish
Listeria
- Found in deli and soft cheese
- Symptoms start 3-70 days after
Salmonella
- Uncooked/raw chicken
- Symptoms begins 1-3 days after
E coli
- Unwashed food or uncooked ground beef
- Can cause acute kidney failure
Botulism
- Found in anaerobic environments
- Causes nervous system symptoms
Staphylococcal Food Poisoning
Person-person
Onset = 1-8hrs
How to prevent spread of bacteria
- Clean
- Separate
- Chill - fridge or microwave @ 0-4 degrees
- Cook - to safe internal temp, reheat solid leftovers at least to 74 degrees
Monosaccharides (single sugars)
- Glucose (Most common, mildly sweet)
- Fructose (Sweetest)
- Galactose (Milk sugar)
Disaccarides
- Lactose (glucose-galactose, milk sugar)
- Maltose (glucose-glucose, from starch breakdown)
- Sucrose (glucose-fructose, sweetest, table sugar)
Polysaccarides
- Starch (glucose in plants)
- Glycogen (glucose in animals)
- Fibres (Passes thru body, found in veg, fruit, legumes
Soluble
Dissolve in water
Insoluble
Does not dissolve in water
Glucose
Fuel for body functions
Recommended daily kcal of carbs
45-65%
Fibre
- Helps maintain healthy bowel function
- Too much fibre w/o enough water can cause constipation
Males: 38g/day
Females: 25g/day
Digestion of:
1. Carbs
2. Starch
3. Sugars
- Must be a monosaccharide to get absorbed
- Begins in mouth, salivary amylase and resumes in small intestine
- Easily digestible, split into monosaccharides before they are absorbed
Lactose Intolerance
- Some ppl produce less lactase
- Lactase deficiency can occur due to damaged intestinal villi
- Bacteria ferment the undigested lactose, producing gas and intestinal irritants
Blood glucose reg
- Eating increases blood glucose
- High blood glucose = insulin secreted from the pancreas
- Low blood glucose = glucagon secreted from pancreas
Glycemic Index
Measure of food to elevate glucose and insulin levels
Hypoglycemia
Low blood glucose
Postprandial hypoglycemia
Low blood glucose after a meal
Fasting glycemia
Occurs 8-14 hrs after fasting
Type 1 diabetes
Little to no pancreatic secretion of insulin; treated with insulin injections
Type 2 Diabetes
Body produces insulin but develops insulin resistance
To treat hypoglycemia with diabetes:
Eat or drink a fast acting carb
- 15 g of glucose from tablets
- 15 mL of sugar dissolved in water
- 150 mL of juice or pop
- 6 lifesavers
- 15 mL of honey
Sugar Alcohols
- Produce a low glycemic index response
Aspartame
Zoox sweeter than sucrose but not safe for ppl with phenylketonuria
Stevia
300x sweeter than sucrose; naturally sweet herb
Alcohol
- A class of organic compounds containing hydroxyl groups
- Can rapidly penetrate cells and destroy cell structure
- Arrives @ brain; liver is major site of alcohol metabolism
- 1 standard drink = 13.6g of alcohol
- 142 mL of wine
- 43 mL of hard liquor
- _41 of beer
Free Sugar
- Added sugars as well as sugars naturally present in honey, syrups, fruit, juices concentrations
Lipids
A family of organic compounds not soluble in water
Triglycerides (fats and oils)
- 3 fatty acids and a glycerol
- Double bond = unsaturation
- the more unsaturated the fatty acid = the more liquid the fat @ room temp
- the more saturated the fatty acid = the firmer it is at room temp
- Recommended to limit saturated fats and avoid trans fats and use more mono and poly unsaturated fats
Hydrogenation
Chem process adding hydrogen to mono or poly unsaturated fats to reduce # of double bonds and make fat more saturated (increases shelf life, improves food texture)
Phospholipids
- 2 fatty acids and a glycerol + p. containing molecule
- Cell membrane structure
Sterols
Cholesterol: only food derived from animals
- Serves as a precursor for making bile
- Can be made by the body: not an essential nutrient
Phytosterols
Plant derived confounds with structural similarity to cholesterol
- Competes with cholesterol for absorption
To lower LDL cholestrol…
Reduce trans and saturated fats and add soluble fibre
To increase HDL cholesterol…
Lower trans fats, eat good amounts of saturated fat along with exercising
Essential Fatty Acids (Omega 6 and 3)
Linoleic (Omega 6)
- Most veg oils
Linolenic (Omega 3)
- Fish, fish oil, flaxseed oil
Mediterranean Diet
Well researched in heart disease and stroke prevention
- Low in saturated fats; very low in trans fats
- Rich in unsaturated fat, olive oil
- Rich in complex carbs and fibre
DASH diet
Dietary approaches to stop hypertension
Water
- Most needed macronutrient
- Water intake needs to = water loss
- AI total water = 3.7 L/day for males, 2.7 L/day for females
Water input
Food, water, metabolism
Water output
Skin, lungs, feces, urine, kidneys
Proteins
- Associated with strength and muscle
- Shape = function
- Can be enzymes, hormones, antibodies, blood clotting
Amino Acids
- Contain an amine group, acid group, and unique side chain
- Peptide bonds connect to aa to make proteins
Essential/indispensable amino acids:
Can’t be made by body in sufficient amounts; needs to come from diet
Conditionally indispensable/essential aa:
Normally non-essential but in some cases when need exceeds body’s ability to produce it, it must come from the diet
Protein digestion
- Denaturation important, allows digestive enzymes to cleave peptide bonds
Wasted AA
Not used to build a protein or make another N-containing compound
- When body does not have enough energy, too much of a single aa, diet supplies protein of low quality, or has more protein than needed
+‘ve Nitrogen balance
nitrogen in > than nitrogen out
What happens with too little protein?
Marasmus: Chronic inadequate food intake
- Shrivelled + small
- Breakdown of muscle
Kwashiorkor: Severe acute malnutrition
- Swollen belly and skin rash
- Too lil energy and protein to support body functions
Lacto-ovo (Veg diet)
Dairy + eggs, no animal flesh and fish
Lacto-vegetarian
Dairy, no eggs, animal flesh, and fish
Ovo-vegetarian
Eggs, no dairy, animal flesh, and fish
Vitamins: 2 classes
Fat soluble: ADEK
- Absorbed in lymph
- Stored in liver and adipose
- Need bile for absorption
Water soluble: BC
- Absorbed directly into blood
- Most are not stored
- Lower risk of toxicity
Vitamin A
Retinol, Retinal, Retinoic Acid
- Liver, fish oil, dark green, deep orange food
- Gene expression, vision, immunity
- Deficiency: Night/total blindness
- Toxicity: 3000 mcg/day
Vitamin D
- Sunlight, fortified milk
- Bone health
- Deficiency: Rickets, osteomalacia
- Toxicity: Calcium buildup
- Needs to be converted in liver and kidneys
Vitamin E
Alpha, Delta, Beta, Gamma
- Veggies, wheat germ, nuts
- No value in supplements
- Antioxidants, eliminates free radicals
- Deficiency: hemolysis, nerve damage
- Toxicity: blood thinning in 400 IU
Vitamin K
- Dark green veggies
- Blood clotting proteins (interacts w blood thinners)
- Deficincy and toxicity is unlikely
Energy Metabolism Vitamin B’s
Riboflavin, niacin, thiamin, biotin, pantothenic
Cell multiplication Vitamin B’s
B12, folate
Thamin
Metabolism, nerve processing
Deficiency: beriberi, wernicke’s
Widespread of foods
Riboflavin
Metabolism
Deficiency: ariboflavinosis, inflammation
Widespread of foods
Niacin
Energy production
Deficiency: pellagra; diarrhea, dementia, dermatitis, death
Proteins r significant source
Folate
DNA synthesis, cell multiplication, aa metabolism
Deficiency: anemia, diminished immunity
Excess can be antagonistic to anti cancer drugs
B12
Maintenance of nerve sheaths
Deficiency: damaged nerve sheaths and creeping paralysis
Animal sources
Pernicious anemia
B6
Loot reactions in cells
Deficiency: weakness and confusion, depression
Toxicity: loss of sensation
Protein food
Biotin
Metabolism, cofactor
Rare - only by eating dozens of raw eggs
Widespread
Pantothenic acid
Metabolism
Widespread of foods
Deficiency can occur w rare diseases
