Nutrition Flashcards
What is Nutrition
A science that studies the interaction between living organisms and food
What does food provide
nutrients
What are nutrients
Chemical substances in food that provide energy and structure
What does food represent
comfort, love, security
Food processing is
when the food industry transforms raw plants and animal materials into products for consumers
what are essential nutrients
they must be obtained from fat
what are fortified foods
one or more nutrients have been added
what are enriched grains
specific amount of thiamin, riboflavin, niacin, folic acid, and Iron have been added to grains
What are dietary supplements
compounds from plants that may have health-promoting properties
What are energy yielding nutrients called
Macronutrients
Energy yielding products include
Carbohydrates, proteins, and lipids
What are the six classes of nutrients
Carbohydrates, Lipids, Proteins, Water, Vitamins, Minerals
Carbohydrates
Include sugars (simple carbohydrates) and
starches (complex carbohydrates)
What are lipids called
fats or oils
What are proteins
Required for growth, maintenance and repair of
the body
Micronutrients
Provide no energy for the body but are necessary
for proper functioning of the body
Water
Is a macronutrient meaning that it is required in large amounts
What nutrients do
provide energy, form structures, and regulate body processes
What are phytochemicals?
compounds from plants that may have health- promoting properties
What is homeostasis?
physiological state in which a
stable internal body environment is
maintained(body temperature, blood pressure,
blood glucose…)
What is metabolism?
all the chemical reactions that take
place in a living organism
What is malnutrition?
condition resulting from an energy or
nutrient intake either above or below than optimal
What is moderation?
not consuming too much
energy, fat, sugar, sodium or alcohol
Dietary Reference Intakes (DRI) Set values for:
Vitamins and minerals
Carbohydrates, lipids, and proteins
Fiber, water, and energy
What are Estimated Average Requirements (EARs)
used for?
to evaluate nutrient intake of populations
what are Adequate Intakes (AIs)
used for?
Recommend specific amounts of nutrients for individuals
what do Recommended Dietary Allowances (RDAs)
do?
Recommend specific amounts of nutrients for individuals
what do Tolerable Upper Intake Levels (ULs) do?
Help with the prevention of nutrient toxicities
what do Estimated Energy Requirements (EERs) do?
Can be used to calculate kcals needed to ensure a stable weight in a healthy individual
what do Acceptable Macronutrient Distribution Ranges (AMDRs) do?
Expressed as ranges, or proportions, of nutrients for healthy intake
What foods do we need an increase of?
Increase fruits and vegetables
Consume at least half of grains as whole grains
Choose a variety of protein including seafood
Use oils rather than solid fats
what foods should we reduce?
Saturated fat, trans fat, cholesterol and sodium
Beverages with sugar
What do organ systems do?
work together to support the
entire organism
what are the five basic chemical tastes?
Sweet, sour, bitter, salty, and umami
what does the digestive system do?
Provides two major functions: digestion and
absorption
What is digestion?
Process of breaking food into components small enough to
be absorbed by the body
What is absorption?
Process of taking substances into the interior of the body
What is transit time?
Amount of time it takes food to pass the length of the
GI tract. It is affected by the composition of the diet,
physical activity, medication, illnesses etc.
What are feces?
Body waste, including unabsorbed food residue,fiber,
bacteria and dead cells
What is the GI tract?
Flexible, muscular tube that Expend from the mouth through the pharynx,
esophagus, stomach, small intestine, large intestine,
and rectum to the anus.
What is the mouth?
the entry point for food into the
digestive tract
What is mucus?
Viscous material produced by goblet cells in the
intestinal tract; mucus moistens, lubricates and
protects the GI tract
What are enzymes?
Protein molecules that speed up chemical reactions;
enzymes are not changed during reactions( amylase,
lipase, pepsin, chymotrypsin, sucrose, lactase, maltase
etc..
What does the small intestine do?
Main site of digestion and absorption
What does the gallbladder do?
stores bile which is produced by the
liver
What does the large intestine do?
It can absorb water and some
vitamins and minerals
What is the gut microbiota?
The name given today to the
microbe population living in our intestine
What are prebiotics?
Fibers that serve as a food supply for the
beneficial bacteria
What are probiotics?
The consumption of healthy beneficial bacteria
What does the GI tract do?
limits the absorption of toxins and
disease-causing organisms
What are peptic ulcers?
Open sores that develop in the lining of the
esophagus, stomach, or upper portion of the small
intestine
What causes peptic ulcers?
Caused by Helicobacter pylori (an acid-resistant
bacteria)
What are common digestive problems?
Pancreatic and gallbladder problems
◼ Diarrhea
◼ Constipation
Where do most nutrients go?
To the liver
What are refined grains?
Refining grains separates carbohydrates from many essential nutrients found in whole unrefined foods
What are whole grains?
A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
What are monosaccharides?
they are made up of a single sugar unit
What are disaccharides?
they are made up of two sugar units
Two types of simple carbohydrates?
monosaccharides and disaccharides
What carbohydrate is complex
polysaccharide
what is a polysaccharide?
made up of many sugar units
what are oligosaccharides?
short chains containing 3-10 monosaccharides
what is lactose intolerance
Occurs when there is not enough enzyme lactase in the small intestine to digest the milk sugar lactose
What is dietary fiber?
Cannot be digested or absorbed by humans, but is an important part of the digestive process and health of the GI tract
what are the two types of fiber?
soluble and insoluble
what is soluble fiber?
dissolves in water
what is insoluble fiber?
doesn’t dissolve in water
what is the glycemic response?
How quickly and how high blood glucose rises after carbohydrates are consumed
what is glycemic index?
A ranking of how food affects the glycemic response
what are the three types of diabetes?
type 1 type 2 and gestational
what is type 1 diabetes?
Insulin is no longer made in the body
what is type 2 diabetes?
Insulin is present, but the cells do not respond (insulin resistance)
what is gestational diabetes?
Occurs during pregnancy
what are lipids?
the chemical term for fat
what are the 3 classes of lipids?
Triglycerides, Phospholipids, Sterols
What are Triglycerides?
A type of fat or (lipid) found in your blood
what are phospholipids?
compound lipids consisting of phosphoric acids nitrogen base alcohol and fatty acids.
what are sterols?
regulate biological processes and sustain the domain structure of cell membranes
Three Types of Fatty Acids
Short-chain fatty acids Medium-chain fatty Long-chain fatty acids,
what are short-chain fatty acids
have fewer than 6 carbons and
remain liquid at colder temperatures
Medium-chain fatty acids
range from 6 to12 carbons and
solidify when chilled but are liquid at room temperature
Long-chain fatty acids
containing between 14 to 22
carbons, are usually solid at room temperature
Saturated fatty acids
Contain carbons in a chain that are bound to two
hydrogens
Trans fatty acids
can be created by
hydrogenation
Hydrogenation
causes some double bonds to
become saturated
Phospholipids consists of:
A molecule of glycerol with two
fatty acids attached and a
phosphorus molecule
Phosphoglycerides
such as lecithin, are the
major class of phospholipids
Sterols
Are a type of lipid found in plants and animals
Cholesterol
is a type of sterol found ONLY in
animals
Plant sterols
can help reduce cholesterol in the
body-inhibit cholesterol absorption in the human
digestive tract.
Lipoproteins
Help transport triglycerides, cholesterol, and
fat-soluble vitamins from the small intestine and
stored lipids from the liver
Chylomicrons
Help to transport long-chain fatty acids into the
lymphatic system and into the blood stream
without passing through the liver
What are VLDL’s
transport lipids out of the liver and
deliver them to cells in the body
What are LDLs
contain less triglyceride and more cholesterol
than VLDLs and deliver cholesterol to the cells
What is artherosclerosis?
a disease in which lipids and
fibrous materials are deposited in artery walls
What is a “Drink”
A dose of any alcoholic
beverage that delivers
half on ounce of pure
ethanol.
What is alcohol Dehydrogenase
an enzyme in the liver
and stomach –in the cytosol of the cells- that
breaks down the alcohol at a constant rate.
what is the microsomal ethanol-oxidizing system
an
liver enzyme located in the microsomes of the
cell (endoplasmic reticulum ER) – activates only
when large amounts of alcohol are consumed
What is protein?
Complex molecules that do most of the work in cells.
One way protein impacts the diet
Animal products provide sources of protein such as iron ,zinc, and calcium
Another way protein impacts the diet
Plant sources of protein are also a good source of b vitamins, iron, zinc, phytochemicals, and calcium but in less absorbable forms.
What are amino acids?
Molecules that combine to form proteins
What are the building blocks of proteins?
Amino Acids
Types of Essential amino acids
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
Types of nonessential amino acids
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine
What does the side chain do?
Gives the identity and its chemical nature to each amino acid
Amino acids are…
linked by peptide bonds
What are peptide bonds
a chemical bond that is formed by joining the carboxyl group of one amino acid to the amino group of another
Dipeptide bonds are
formed between two amino acids
Polypeptides in protein digestion
They work by further breaking down the peptide bonds that are holding the polypeptides together.
What is a protein made up of
one or more polypeptide chains folded into a three dimensional shape
What is the shape of a hemoglobin
Spherical
What does shape do for proteins?
Determine its function
What is denaturation?
The physical changes that take place in a protein exposed to abnormal conditions in the environment.
What are denaturing agents?
heat, radiation, alcohol, acids, bases, or heavy metals
Stomach in protein digestion is
where the digestion begins
Small intestine in protein digestion
by the time they arrive here they are denatured and cleaved into small pieces
What is protein turnover?
The body continously synthesizes and breaks down protein
What happens when the aa arrives in the cell
It can be used as:
To build part of a growing protein
Can be altered to make a needed
Dismantle amino acid for component parts
The rest can be used for fuel or if to much converted to glucose or fat
What happens during the process of amino acids to glucose
AA cannot only supply energy but they can be converted to glucose in order to help maintain glucose level
What happens when there is an oversupply of amino acids
It has no choice but to remove and excrete the amine group
What are some protein functions?
Provide structure, Enzymes speed up metabolic reactions, transport proteins move substances in and out of cells
Roles of body proteins
Regulation of gene expression, providing structure and movement, building enzymes, building hormones, building antibodies, transporting substances, maintaining fluid and electrolyte balance
What is the hemoglobin
Carries oxygen from the lungs to the cells
What are lipoproteins
They carry lipids in the watery blood.
What is protein energy malnutrition (PEM)
A term that covers a range of protein deficiency conditions that may include only protein deficiency or protein deficiency plus energy deficiency
Kwashiorkor
is a pure protein deficiency
Marasmus
is an energy and protein deficiency
Protein that can harm certain individuals
Gluten
One protein requirement
Adults require 0.8g/kg body weight per day
Another protein requirement
(AMDR) is 10-35% of energy for adults
Final protein requirement
protein needs increase during periods of growth, pregnancy, and lactation
Calculating protein requirements
Example: Protein need calculation for 70 kg person
70 kg*0.8g/kg/day=56 g of protein/day
What are some risks of being underweight?
Hospital stays, wasting disease, cancer, heart disease
What are implications of being underweight
Individuals with little fat stored have a greater risk of early death than those who have body fat within the normal range
What percent of adults in the US are obese?
68.5%
What percent of children are obese in the US?
17%
How many adults around the world are obese
1.9 billion which also makes up 13% of the adult population
Some affects of excess body fat
Psychiatric and psychosocial problems, respiratory problems, fatty liver, gallbladder disease and kidney stones
Indicators of an urgent need for weight loss
established cardiovascular disease, type 2 diabetes, and sleep apnea
According to the BMI what is considered underweight
Less than 18.5
What is considered overweight according to the BMI?
25-29
What is considered obese according to the BMI?
30-39.9
What are some drawbacks of using the BMI to measure fat
The amount or location of fat are not discussed
How to calculate energy provided by each macronutrient
15g protein* 4kcal/g=60 kcal
50g carbohydrate * 4kcal/g= 200 kcal
10g fat* 9kcal/g= 90 kcal
___ g of molecule x ___kcal/g = ___kcal
How to calculate the total amount of energy
Total energy= 60kcal+200kcal+90kcal= 350kcal per slice
What are calorie needs?
how many calories you need to covers your energy expenditure each day
What does the basal metabolism do for the body’s energy balance
of the 2000 calories a day, about 1000-1600 of them are spent to support the basal metabolism
How do voluntary activities affect the body’s energy balance
It depends on three factors weight, time, and intensity
Thermic affect of food
uses about 10% of a meal’s energy
What is basal metabolism?
It represents a person’s largest expenditure of energy, followed by physical activity and the thermic effect of food
Percentage of thermic effect of food that affects expenditure of energy
5-10%
Percentage of physical activity that affects energy expenditure
25-50%
Percentage of BMR that affects energy expenditure
50-65%
For a sedentary person how much of their energy expenditure is affected?
15%
For a physically active person how much of their energy expenditure is affected?
30%
For a very active person how much of their energy expenditure is affected?
It requires more than basal metabolism (not sure about the percentage).
When weight loss occurs
body energy stores are used
When weight gain occurs
body energy stores are built
What is a successful weight management program?
Balance intake and output, cut down on calories, don’t get too hungry, increase activity
Three realms to produce results for weight loss
Eating results, physical activity, behavior modification
What are the different types of eating disorders
Anorexia, bulimia, binge eating
How much physical activity should adults have each week?
150 minutes
What is anorexia nervosa
Involves a low body weight, which also includes a fear of gaining weight and what they eat
What is bulimia nervosa
When someone eats huge amounts of food and purges to get rid of extra calories
What are vitamins
Organic compounds essential in the diet to promote growth and health maintenance
What are some water soluble vitamins
Vitamins B and C
What are some fat soluble vitamins?
Vitamin A, K, D, and E
What are the B vitamins?
Thiamin (b1) Riboflavin (B2) Niacin (B3) Biotin Pantothenic Acid Vitamin B6 Folate Vitamin B12
What are fortification
Process of adding nutrients to foods
What is enrichment
Adding nutrients back to foods that have lost nutrients due to processing
What are dietary supplements
Another source of vitamins in the modern diet
Fat soluble vitamins
Require fat in the diet to be absorbed
Water soluble vitamins
May require transport molecules or specific molecules in the GI tract
Storage and excretion of water soluble vitamins
They must be consumed on a regular basis
Storage and excretion of fat soluble vitamins
They are stored in the liver for a while so it takes longer for a deficiency to develop
What is thiamin/B1
It assists in energy production, carbohydrate metabolism, the production of ribose and the health of the nervous system
What is beriberi?
A deficiency of thiamin
What is riboflavin?
An important component in the citric acid cycle and for assisting the body with the absorption of other vitamins
What is ariboflavinosis
a deficiency of riboflavin
What is niacin
Plays an important role in the production of energy and in energy metabolism
What are the two forms of niacin
nicotinic acid, and nicotinamide
What are two active coenzymes of niacin
nicotinamide adenine dinucleotide (NAD), and nicotinamide adenine dinucleotide phosphate (NADP)
What is pellagra
a deficiency of niacin
What is biotin
It functions as a coenzyme in energy metabolism
What is vitamin b6
it is often responsible for brain development and for keeping the nervous system and immune system running in a healthy manner
What is folic acid
It is needed for DNA synthesis and the metabolism of some amino acids
What is vitamin b12
Necessary for the proper absorption of iron in the body
What is pernicious anemia
A vitamin b12 deficiency
What does vitamin C do
It helps maintain the immune system and aids in iron absorption
What is the deficiency in vitamin c called
Scurvy
What is the UL for vitamin c
2000 mg
What does water do for the body
It is an essential nutrient that must be consumed for survival
What are the roles of water
Carries the nutrients throughout the body, serves as a solvent for minerals, vitamins, aa, glucose, and other molecules, cleans the blood and tissue of waste
What are the two types of water distribution in water tissues
Intracellular fluid, and extracellular fluid
Where is intracellular fluid located
about two thirds inside the cell
Where is extracellular fluid located
the remaining one third outside the cell
What is blood pressure
fluid pressure of blood against blood vessel wall
What is water balance
as the body loses water every day it needs to be replaced with at least the same amount to avoid life threatening losses
What does water imbalance result in?
dehydration and water intoxication
What is water intoxication
when too much plain water floods in the body’s fluids to lower the concentration of sodium in the blood significantly (hyponatremia)
How many cups of water do men need to drink a day
15.5
How many cups of water do women need to drink a day
11.5
What is metabolic water
the water generated in the tissues during chemical breakdown of energy yielding nutrients in food
What are the water sources
surface, groundwater, home water purification, bottled water
What is surface water
flows from lakes, rivers, and reservoirs (also has a risk of contamination)
What is groundwater
comes from protected aquifers deep underground
What is home water purification
it comes from the filtration system of the house
What is bottled water
water that is in a bottle but could have a change in mineral content
What are electrolytes
positively and negatively charged ions
what are the three principal electrolytes in body fluids
sodium, potassium, chloride
What is potassium
principal positively charged ion inside the cell
What is sodium
principal positively charged ion outside the cell
What is chloride
principal negatively charged ion outside the cell
What are the roles of sodium
major part of fluid and electrolyte balance because its the chief ion used to maintain the volume of fluid outside the cells
Help maintain acid-base balance and is essential to muscle contractions and nerve transmission
What is the ai for sodium
1500 mg/day for healthy adults(19-50 years old) 1300 mg/day for 51-70 years old
1200 mg/day for elderly people
What is the UL for sodium
2300 mg/day
What are the roles for potassium
Maintaining fluid and electrolyte balance and cell integrity
Same role as sodium in nerves impulse and transmission across cell membrane.
Controlling potassium distribution is crucial for the body because affects many aspects of homeostasis including the heartbeat.
What are the roles for chloride
Crucial for fluid balance
Chloride ion play important roles as part of the hydrochloric acid in the stomach.
Principle food source of chloride is salt.
What is the AI for chloride
2300 mg/day
What is the UL for chloride
3600 mg/day
what are the energy yielding nutrients
carbohydrates, lipids, and protein
What do energy yielding nutrients do?
fuel physical activity and high quality proteins to supply the aa necessary to build new muscle tissues
What are the non energy yielding nutrients
water, vitamins, and minerals
what do non yielding energy nutrients do
they assist in the release of energy from the macronutrients (protein, carbohydrates, lipids).
What is fitness
the ability to perform routine physical activity without undue fatigue
What are signs of being fit
move easy and balance, have endurance that lasts for hours
What is the overload principle
assumes that the body will adapt to the stresses placed on it
What is aerobic exercise
includes exercises such as jogging, swimming, or cycling
What is aerobic capacity
the body’s maximum ability to generate ATP by aerobic metabolism during exercise
What is hypertrophy
stress or overload during exercise causes muscles to adapt by increasing in size and strength
What is aerobic metabolism
metabolism in the presence of oxygen
what is anaerobic metabolism
metabolism in the absence of oxygen
What’s in alcoholic beverages
Water, ethanol, and sugar
Where do the calories in alcohol come from
carbohydrates and alcohol
What is wine made from
fruits
What is beer made from
grains
What is saki made from
rice
What is alcohol used for
fuel
How much body fat does alcohol slow down
33%
What is the fat term for alcohol
beer belly
Is beer carbohydrate rich or calorie rich
Calorie rich
What do one third of beers calories come from and where do the other two thirds come from
carbohydrates (1/3)
alcohol (2/3)
Where do the other two thirds come from
alcohol
Alcohol is soluble
in both water and lipids
How much of the alcohol is absorbed in the stomach
20%
How much of the alcohol is metabolized by the liver
90%
How much alcohol is excreted into the urine
5%
Where does the remaining amount of alcohol go to
the lungs
What does the intestine do to alcohol
moves through cell membranes, decreases absorption of other nutrients
What factors affect blood alcohol level
weight, gender, food, drinking rate, and the type of drink
What does alcohol dehydrogenase do?
breaks down small amounts of alcohol
What does microsomal ethanol oxidizing system do
breaks down larger amounts of alcohol
How much of the alcohol is broken down by alcohol dehydrogenase
80%
How much of the alcohol is broken down by MEOS
10%
Products of alcohol metabolism by ADH
promote fat synthesis
Reactive oxygen are generated in
MEOS pathway
Consequences of ethanol metabolism
liver clogged with fat, secretes triglycerides into the blood, fatty infiltration of the liver
What do the short term effects of alcohol do
interfere with organ function for several hours after ingestion
What happens with chronic alcohol consumption
interferes with nutritional status and produces toxic compounds
Long term consumption causes
malnutrition
What are some other effects of chronic alcohol use
birth defects, gastrointestinal problems, and liver disease
What are some direct effects of alcohol
Dehydration, electrolyte imbalance, alcohol withdrawal
When alcohol intake exceeds the ability of the liver to break it down
alcohol toxication or alcohol poisoning can occur
