Normal Nutrition Flashcards
Carbohydrate
4 calories/g
- Major source of energy
- DRI: 45-65% cal/day
3 forms of carbohydrates
monosaccharides, disaccharides, polysaccharides
(Digested from poly, di to mono)
Maltose:
glucose + glucose
maltase (enzyme)
Sucrose:
fructose + glucose
(sucrase enzyme)
Lactose:
glucose + galactose
(lactase)
Monosaccharides
glucose, fructose, galactase
Disaccharides
maltose, sucrose, lactose
Polysaccharides
amylose, glycogen, amylopectin, cellulose
Body stores glucose as ______
glycogen in liver
Cellulose is an:
insoluble fiber
Protein
4 calories/gram
- regulate gene expression, build muscle tissue, transporters, hormones, enzymes, immune factors, hair/skin/nail, fluid factor
- DRI: 10-35% cal/day
Building blocks of protein are:
amino acids
Essential amino acids:
isoleucine, leucine, methionine, phenylalanine, threonine, tryptophan, valine, lysine, histidine
Non essential:
alanine, aspartate, cysteine, glutamate
Non essential/conditionally essential:
Arginine, asparagine, glutamine, glycine, proline, serine, tyrosine
Protein into:
polypeptides by pepsin and gastric acid
Polypeptides into:
amino acids and oligopeptides by pancreatic enzymes
Oligopeptides into:
free amino acids by brush border enzymes
?: combines two different plant proteins to ensure getting all 9 essential AA on plant diet
Protein complementation
protein primary structure
aa with peptide bonds and disulfide bonds
protein secondary structure
hydrogen bonds forming alpha helix of B pleated sheets
protein tertiary structure
disulfide, hydrogen, non-polar hydrophobic reaction
protein quat structure
multiple units, hydrogen bonds, ionic interactions, hyrophobic
protein ketogenic form
leucine and lysine
Fat
9 calories/g
- dense source of energy, energy storage hormone production, for fat-soluble vitamin absorption
- DRI: 20-35% cal/day
Forms of fat
- triglycerides
- fatty acids
- sterols
- phospholipids
Triglycerides digested into:
diglycerides, then free fatty acids and monoglycerides via lipase
Triglycerides:
glycerol backbone and 3 fatty acids
Fatty acids:
carbon and hydrogen, can have single bonds (sat) or double bonds (unsat)
Saturated:
Monounsaturated:
Polyunsaturated:
- each O has it’s own H, in straight line and can fit together
- has one double bond
- more than one double bond
Major dietary saturated fatty acids:
Myristic acid, palmitic acid, stearic acid, arachidic acid, ligoceric acid
?: responsible for high sat fat content of palm and coconut oil
myristic acid
?: found in most animal and plant fat
palmitic acid
?: found in animal fat and some plant fat
stearic acid
?: responsible for high sat fat content of peanut oil
arachidic acid
?: most natural fats
lignoceric acid
Cis double bond
hydrogens on same side of joined carbon lending to bent shape
Trans double bond
hydrogens on opposite sides of joined carbon resulting in straight shape (trans fatty acids: unsat fatty acids with trans bond making them straight and like like sat fatty acid)
Unsat fats:
Sat fat:
- cis unsat fats bent and hterefore liquid at room temp
- tightly packed together, solid room temp
Lowest in sat fat
canola, safflower, sunflower, corn, olive, soybean, peanut
Highest in sat fat
coconut oil, butter, palm oil, beef tallow, lard, cottonseed oil
Highest in linoleic acid (omega 6)
safflower, sunflower, corn, soybean, cottonseed
Highest in alpha linoleic (omega 3)
canola, soybean
Phospholipids
key component of cell membrane. Micelles as well
Omega 3 Fatty acids
first double bond on 3rd carbon
- ALA alpha linolenic acid
- DHA docosahexaenoic
- EPA eicosapentaenoic
Omega 6 Fatty acids
first double bond on 6th carbon
- LA linoleic acid
- AA arachidonic acid
ALA found in:
linseed, soybean, canola, flaxseed, walnuts
DHA found in:
animal fat sources, fish oils, shellfish
EPA found in:
marine algae, fish oils, shellfish
LA found in:
corn, safflower, soybean, cottonseed, sunflower, peanut oil
AA found in:
meat and eggs
Alcohol:
7 calories/gram but are empty
Warnicke-Korsakoff syndrome
seen in alcoholics, thiamin deficiency
?: provide many fruits/veg with healthy properties and colors
phytochemical
Lycopene:
B carotene
Isothiocyanates
flavanols
- Tomatoes
- Carrots
- Cruciferous
- Tea
Flavonoids and cartenoids are
antioxidants
non- nutritive toxin:
pesticides
?: carcinogenic compounds that from when meat cooked at high temp/char forms and is ingested
PAH polycyclic aromatic hydrocarbons
?: fungi live on corn or peanuts; acute toxic poisoning leads to liver cancer/failure
aflatoxins
?: formed from toxins found in mushrooms
hydrazines
?: glycoproteins in legumes and grains
lectins
Dietary supplemental health and education act of 1994 (DSHEA) define supplements as:
- intended to supplement diet
- contain > 1 dietary ingredient
- taken orally
- labeled front panel as being dietary supplement
Nonnutritive sweeteners:
saccharin, aspartme, sucralose, stevia, neotame…..must be approved by FDA
Sugar alcohols:
srobitol, mannitol, xylitol
* can be labeled sugar free but not calorie free
Sugar alcohols function as:
humectants and emulsifiers extending shelf life
Black cohosh
+ menopause symtoms
- act as blood thinners, effect statins
Comfrey
+ soothe nerves
- irreversible liver disease
Echinacea
+ prevent cold symptoms
- avoid taking > 2 months
Ephedra
+ promote wt loss
- rapid heart rate, headache
Garlic
+ lower choles, blood pressure
- reduce clotting time (dont use with warfarin)
Ginger
+ antiemetic
- dont use with drugs affecting bleeding
Ginkgo bilboa
+ vasodilation
- dont use with warfarin, diabetes
Ginseng
+ immunity, endurance
- high BP, avoid with warfarin, can decrease blood sugar
Kava
+ release anxiety
- liver failure
Milk Thistle
+ protect liver
- nadaaaa
St. John’s wort
+ antidepressive
- reduce effect of warfarin
Saw palmetto
+ remedy enlarged prostate
- diuretic
Valerian root
+ calms nerves
- avoid with liver disease
Yohimbe
+ erectile dysfunction
- elevate blood pressure
?: refers to all reference values used to guide nutrient intake in healthy people
Dietary Reference Intake
?: average daily level of intake sufficient to meet nutrient requirements for 97%-98% of all healthy people
Recommended Dietary allowance
?: when evidence enough to generate RDA, set at level to ensure nutritional adequacy
adequate intake
?: nutrient intake level estimated to meet needs of 50% of people of certain age and sex group
Estimated Average Requirement
