Miller Flashcards
WHat is a micronutrient?
We need less than 1 gram of it per day
Essential nutrient
Something that the body does not synthesize so you need to intake it.
Non-essential nutrients
Synthesized in the Boyd
Conditionally essential nutrient
Nutrients that must be supplied to the body only under certain situations.
Dietary reference intakes
The most current nutrient needs of healthy populations. Made by institute of medicine. EAR, UL, RDA, AI
Recommended dietary allowance
If every person in the population consumed 70 units per day of this nutrient then 97% would get enough to meet the requirements.
Estimated average requirement
If every person in the population consumed 40 unit is per day of this nutrient then only half would be getting enough to meet their metabolic requirements.
Estimated. Energy requirement.
Average dietary energy intake to maintain energy balance. Of course if you are more active you will need more calories.
How many kilocalories do you get from the breakdown of: carbs, protein, fat, alcohol?
Carbs - 4
Protein - 4
Fat - 9
Alcohol - 7
What percentage of your cals do you want in a day from: carbs, fat, protein?
Carbs - 45-65%
Fat - 20-35%
Protein - 10-35%
Healthy shift
Making a small change in your diet That can make a large difference over time.
How is nutritional status assessed?
ABCD method
- A - anthropometry - physical dimensions and composition such as height, weight, circumferences, body composition.
- B - biochemical measurements - blood and urine have biological markers
- C - Clinical assessments such as medical history, visible signs of illness, symptoms of disease or malnutrition.
- D - Dietary assessment - retrospective or prospective dietary assessment.
What are the. 3 monosaccharides and how do they differ in structure?
Glucose
Galactose - same as glucose but an OH is in the opposite direction
Fructose - 5 sided ring structure
What are the main disaccharides and what are they composed of?
Sucrose - glucose and fructose with a glycosidic bond
Maltose - glucose and glucose with a glycosidic bond
Lactose - glucose and galactose with a glycosidic bond
Why is glycogen such a good, quick, storage. Of glucose?
It is a highly branched for quick cleavage and release of glucose.
Similarities and differences between starch and fiber
Similarities - they both are entirely composed of glucose.
Differences - the bonds between the glucoses are different, making fiber non-digestible.
Soluble vs. insoluble fiber
Soluble - softens feces and relieves constipation
Insoluble - increases bulk of feces and relieves constipation.
What are the health benefits of fiber?
It binds to dietary fat and cholesterol and lowers levels in the body.
- because of this, it protects against heart disease, obesity, diabetes, and certain cancers.
- promotes satiety by delaying gastric emptying.
Glycemic index
Basically it is the comparison of certain foods to ingesting straight glucose on the effects of the glucose levels in the body.
- technically it is the rise in blood glucose after eating 50g of a carb. It is on a scale of 0-100 (pure glucose = 100).
Glycemic load
Same thing as glycemic index but takes into account how much of the carb you ate. For instance if you ate 10g of a food that has a GI of 16, then it would be 16/100 X 10 = 1.6
What is an essential AA vs nonessential vs conditional
Essential you end to eat, nonessential can be converted from other AAs, conditional depends on the condition.
How do we Excrete excess nitrogen?
AAs are converted to ammonia (which is toxic), which are then converted to urea, which is then released into the blood and excreted into urine.
Nitrogen balance
Zero nitrogen balance - nitrogen intake equals nitrogen output
Positive - body synthesizes more nitrogen than it degrades. This is when protein is added. This state is common in infants, children etc.
Negative - if body degrades more than it synthesizes. This. Would be a state of starvation or extreme stress.
What are complementary proteins?
Low quality proteins which when combined provide adequate levels of essential AAs
What would you visibly see in a person with acute malnutrition? Chronic malnutrition?
Acute - wasting
Chronic - stunted growth
Kwashiorkor
Wasting form of malnutrition. Often due to a lack of proteins but not necessarily lack of calories. Child will have a big fat belly.
Marasmus
Wasting as well as stunting from malnutrition. Severe deprivation for a long time. Impaired brain development.
Fatty acid
Methyl group at one end And an Acid group at another end. Usually even numbered amount of carbons.
If someone says for instance “Omega 3” what does that mean??
Omega is the point at which there is a double bond in the fatty acid chain starting from the methyl group side.
Different firmness of various types of fat
Polyunsaturated - liquid at room temp
Saturated - tend to be solid at room temp
- length of carbon chain influences firmness
Trans fatty acids
when you hydrogenate fats in order to protect against oxidation. It makes liquid oils more solid.
What are the essential fatty acids???
Linoleic acid - omega 6 fatty acid
Linolenic acid - omega 3 fatty acid
Eicosanoids
They are “hormone like”. They have health benefits. They are made from the breakdown of 20 carbon fatty acid chains such as omega 6 and omega 3. The ratio of these two omegas is a big health indicator
What are the. 6 nutrients? Of them which are micronutrients and which are macronutrients?
Water, vitamins (micro) , minerals (micro) , carbs, proteins, lipids
