Nutrition Flashcards
What are macronutrients?
Energy-rich fats, carbs, protein
-Essential FAs/AAs (no essential carbs)
What are micronutrients?
Vitamins and minerals
What is estimated average requirement (EAR)?
Average daily nutrient intake level estimated to meet req. of 1/2 of healthy individuals
-Risk of inadequacy = 50%
What is recommended dietary allowance (RDA)?
Average daily intake sufficient to meet requirements of nearly all individuals in a life stage + gender group
- Margin of safety for MOST indiv.
- Risk of inadequacy = 2-3%
What is adequate intake (AI)?
Set instead of RDA if sufficient scientific evidence is not available
What is tolerable upper intake level?
Highest avg daily intake likely to pose no risk of adverse health effects
-Toxicity
What is estimated energy requirement (EER)?
Avg dietary energy intake predicted to maintain an energy balance
For sedentary adult what is the EER to maintain body weight?
30 kcal/kg/day
For moderately active what is the EER? For very active?
35; 40
How much energy do carbs provide?
4 kcal/g
How much energy do proteins provide?
4 kcal/g
How much energy do fats provide?
9 kcal/g
How much energy do alcohols provide?
7 kcal/g
What is total energy expenditure (TEE)?
RMR + thermic effect of food + physical activity
What is RMR?
Resting energy expenditure (required to carry out normal body fx)
What is the rough estimate of RMR?
1 kcal/kg/hr
What is RMR related to?
Muscle building increases RMR
What is the acceptable macronutrient distribution ranges (AMDR) for fat?
20-35%
-Avg american diet = 38%
What is the AMDR for carbs?
45-65%
What is the RDA for carbs?
130 g/day
What is the AI for fiber?
Men: 38 g/day; women: 25 g/day
What is the RDA for protein?
Men: 56 g/day; women: 46 g/day
What is a more important risk factor than amount of fat consumed?
Type of fat
What does hypercholesterolemia have an increased risk for?
Coronary heart disease (CHD)
-Strong correlation w/ LDL
Dyslipidemias, smoking, obesity, sedentary lifestyle, insulin resistance increases risk for?
CHD
How much does diet decrease plasma cholesterol levels?
By 10-20%
How much do statin drugs decrease plasma cholesterol?
By 30-60%
What are saturated fats associated with?
Increased cholesterol/LDL, CHD
-Very little effect on HDL
What are some important sat. fats?
Butter, coconut oil
What are monounsaturated fats associated with?
Lower cholesterol/LDL, maintain/increase HDL, lower CHD
What are some important unsat. fats?
Safflower oil, canola oil, olive oil
What are mediterranean diets rich in?
Olive oil (high in monounsaturated oleic acid)-> low CHD incidence -we eat the same % of fat it is more about type of fat
What are omega-6 (arachidonic acid) polyunsaturated fats associated with?
Lowers LDL, but also HDL (even though they protect against cardiovascular disease)
-Found in seed oils
What are omega-3 (EPA and DHA) polyunsaturated fats associated with?
Suppress cardiac arrhythmias, reduce serum TAGs, decrease tendency for thrombosis, lower BP, reduce risk of cardiovascular mortality
-Little effect on LDL/HDL
What are trans FAs chemically classified as?
Unsaturated but behave more like saturated (elevate LDL, lower HDL, increase CHD risk)
- i.e. cookies, cakes, deep-fried foods
- worse type of fat b/c increase LDL and lower HDL
What effect does dietary cholesterol have on plasma cholesterol?
Less influence than the amount/types of FAs consumed
What should dietary cholesterol consumption be?
<300 mg/day
What does moderate consumption (1 drink/day for women, 2 drinks/day for men) do to risk of CHD?
Decreases risk
What is the correlation between moderate alcohol consumption and HDL?
Positive corr.
What is a cardioprotective benefit of red wine?
Phenolic antioxidants (inhibit lipoprotein oxidation)
What are high-fructose corn syrups (HFCSs)?
Undergo enzymatic processing to convert their glucose into fructose then mixed w/ pure corn syrup (100% glucose) to produce a desired sweetness
What is sucrose?
Disaccharide (table sugar): glucose + fructose
What is lactose?
Disaccharide (milk sugar): glucose + galactose
What is maltose?
Disaccharide (digestion of starch/beer): glucose + glucose
What are added sugars?
Sugars/syrups added to foods during processing
-Fructose is 1.7x sweeter than sucrose
What are polysaccharides?
Complex carbs that do not have a sweet taste
-Starch
What is fiber?
Nondigestible, nonstarch carbs and lignin
-Provides little energy
What is soluble fiber?
Edible parts of pants resistant to digestion in SI but partially fermented by bacteria to short-chain FAs in LI (gives you a minor source of energy)
What is insoluble fiber?
Passes through digestive track largely intact
What are the health benefits of fiber?
Soften stool (reduce constipation/hemorrhoids/diverticula), increases bowel motility, decreases plasma cholesterol (increases bile acid excretion in stool), delays gastric emptying (generates sensation of fullness, reduces postprandial blood [glucose])
What is a high glycemic index?
Rapid rise followed by a steep fall in blood [glucose]
What is a low glycemic index?
Gradual rise followed by a slow decline in blood [glucose]
What happens if you don’t get carbs from diet?
Carbon skeletons of most AAs can be converted to glucose
How many of the AA’s are essential?
9/20
How are quality of proteins measured?
Ability to provide the essential AAs
What do vegetarians have to do in order to meet equivalent nutritional value of animal protein?
Combine diff plant sources
What is kwashiorkor?
Protein-energy malnutrition
- Protein deprivation > calorie deprivation
- Diet is mainly carbs
What are sx of kwashiorkor?
EDEMA, stunted growth, skin lesions, depigmented hair, anorexia, enlarged fatty liver, decreased [albumin]
What is marasmus?
Protein-energy malnutrition
-Calorie deprivation > protein deprivation
What are sx of marasmus?
Arrested growth, extreme muscle wasting/loss of subcut fat, weakness, anemia
-Not the edema in kwashiorkor
