Nutrition Flashcards
What is Nutrition?
It is the “study of food and how it affects the human body and influences health”
What are nutrients?
are biochemical substances that affect growth, development, reproduction, activity, health maintenance, and the body’s ability to recover from illness and injury
What is metabolism?
Metabolism is the “process by which the body converts food into energy”
Recommended Dietary Allowance (RDAs): Nutrition guidelines to meet nearly all healthy people
The Guidelines:
- Follow a healthy eating pattern across the lifespan
- Food and beverage choices matter
- Choose a calorie intake appropriate to maintain healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease
- Focus on variety with all food groups that are nutrient-dense
- Limit calories from added sugars and saturated fats and reduce sodium intake
- Support healthy eating patterns in multiple settings nationwide, from home to school to work to communities
6 Classes of Nutrients:
Essential nutrients: Nutrients that must be supplied in diet or supplements:
1-Carbohydrate
2-Protein
3-Fat
These 3 above are macro-nutrients that provide energy to the body.
1-Vitamins
2-Minerals
3-Water
These 3 above are micro-nutrients: they regulate the body’s processes.
Non-Essential nutrients: Not essential for body function or are synthesized (made) in adequate amounts by the body
Energy balance = ?
Total energy intake - Total daily expenditure.
The amount of energy a person requires is dependent: on age, sex, activity level, weight, height, and health conditions
How is energy measured?
Energy is measured in Kcal (kilocalorie)
1 gram of carbohydrate = 4 Kcal
1 gram of protein = 4 Kcal
1 gram of fat = 9 Kcal
Daily caloric requirements: Several formulas are available. Simplest:
20 to 35 kcal/kg body weight
Glycogenesis:
excess glucose stored in form of glycogen in the liver
Carbohydrates and proteins are converted to fat in excess and stored as triglycerides in the liver or fat cells (adipose tissue)
Glycogenolysis
When glycogen is broken down into glucose for energy
Carbohydrates (CHO)
CHO: the primary source of energy
CNS relies exclusively on glucose for energy
Chief protein-sparing energy source
Easier and faster to digest than proteins and fats
All CHO converted to glucose for transport in the blood
Glucose transported to GI tract →portal vein → liver for storage
Glycogenesis: excess glucose stored in form of glycogen in the liver
Carbohydrates and proteins are converted to fat in excess and stored as triglycerides in the liver or fat cells (adipose tissue)
Glycogenolysis: When glycogen is broken down into glucose for energy
Blood glucose is regulated by the hormones insulin and glucagon
The body completely metabolizes glucose (unlike fats and proteins which leaves behind ketones - toxic byproduct)
What are Monosaccharides (simple)?
Single-stranded sugar molecule
Glucose
Fructose
Found in fruits and honey
What are Disaccharides (simple)?
Disaccharides (simple)
Double-stranded sugar molecule
Sucrose (table sugar)
Maltose (malted grains)
Lactose (milk)
Complex carbohydrates (polysaccharides)?
Starches such as cereal grains, starches, and legumes
Ideal amounts of carbs a day?
Ideally 45% to 65% of daily caloric needs
Should include 14 g of fiber/1000 kcal
How many variations of amino acids do proteins have?
Made of 22 variations of amino acids which are the basic building blocks for life:
Proteins are essential for?
Essential for the formation of all body structures:
1-genes
2-enzymes
3-muscle
4-bone matrix
5-skin and blood.
What are the 2 types of proteins?
- Complete proteins
- Incomplete proteins
Complete proteins:
Contains all essential amino acids to support growth
Animal proteins: eggs, dairy, meat
Incomplete proteins:
Lacks one or more amino acids
Plant proteins: grains, legumes, vegetables (some exceptions: soy, buckwheat, hemp, etc. )
10% to 35% of daily caloric needs
Protein Metabolism
Protein metabolism:
Ingested protein → broken down to amino acids by pancreatic enzymes in small intestine → absorbed by GI mucosa → liver→recombined into new proteins or release into bloodstream for protein synthesis by tissues and cells
Excess converted to fatty acids or used for fuel
*Breaking down protein for energy forms ketones which is toxic for kidneys in excess
Body in constant flux between tissue breakdown (catabolism) and tissue rebuilding (anabolism)
Nitrogen balance compares protein intake vs protein excretion (loss via urine, stool, hair, nails, skin) Nitrogen is a fundamental component of amino acids, which are the molecular building blocks of protein. Therefore, measuring nitrogen inputs and losses can be used to study protein metabolism.
Positive nitrogen balance (intake > excretion) occurs in growth spurts, pregnancy, lactation, illness recovering
Negative nitrogen balance (intake < excretion) occurs with starvation, and conditions such as surgery, illness, trauma, stress when the body is overwhelmed
Fats (Lipids)
A major source of energy
Insoluble in water and blood
95% of lipids in diet are triglycerides
5% are phospholipids and cholesterol
Carriers of essential fatty acids and fat-soluble vitamins
20% to 35% of total daily caloric intake (<10% from saturated and trans fat)
9 kcal/g
Unhealthy fats
Saturated fat and trans fat
Lacks double bonds between carbons leading to solid form at room temp
Animal source
Raises serum cholesterol
Healthy fats
Unsaturated fat: Mono-and poly-unsaturated fats
Contains at least one double bond between carbons; liquid at room temp
Olive oil, salmon, avocado
Lowers serum cholesterol
Where is fat metabolized?
In the small intestine