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Biochem Exam 4 > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What are macronutrients?

A

Energy-rich fats, carbs, protein

-Essential FAs/AAs (no essential carbs)

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2
Q

What are micronutrients?

A

Vitamins and minerals

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3
Q

What is estimated average requirement (EAR)?

A

Average daily nutrient intake level estimated to meet req. of 1/2 of healthy individuals
-Risk of inadequacy = 50%

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4
Q

What is recommended dietary allowance (RDA)?

A

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%
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5
Q

What is adequate intake (AI)?

A

Set instead of RDA if sufficient scientific evidence is not available

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6
Q

What is tolerable upper intake level?

A

Highest avg daily intake likely to pose no risk of adverse health effects
-Toxicity

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7
Q

What is estimated energy requirement (EER)?

A

Avg dietary energy intake predicted to maintain an energy balance

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8
Q

For sedentary adult what is the EER to maintain body weight?

A

30 kcal/kg/day

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9
Q

For moderately active what is the EER? For very active?

A

35; 40

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10
Q

How much energy do carbs provide?

A

4 kcal/g

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11
Q

How much energy do proteins provide?

A

4 kcal/g

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12
Q

How much energy do fats provide?

A

9 kcal/g

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13
Q

How much energy do alcohols provide?

A

7 kcal/g

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14
Q

What is total energy expenditure (TEE)?

A

RMR + thermic effect of food + physical activity

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15
Q

What is RMR?

A

Resting energy expenditure (required to carry out normal body fx)

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16
Q

What is the rough estimate of RMR?

A

1 kcal/kg/hr

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17
Q

What is RMR related to?

A

Muscle building increases RMR

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18
Q

What is the acceptable macronutrient distribution ranges (AMDR) for fat?

A

20-35%

-Avg american diet = 38%

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19
Q

What is the AMDR for carbs?

A

45-65%

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20
Q

What is the RDA for carbs?

A

130 g/day

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21
Q

What is the AI for fiber?

A

Men: 38 g/day; women: 25 g/day

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22
Q

What is the RDA for protein?

A

Men: 56 g/day; women: 46 g/day

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23
Q

What is a more important risk factor than amount of fat consumed?

A

Type of fat

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24
Q

What does hypercholesterolemia have an increased risk for?

A

Coronary heart disease (CHD)

-Strong correlation w/ LDL

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25
Q

Dyslipidemias, smoking, obesity, sedentary lifestyle, insulin resistance increases risk for?

A

CHD

26
Q

How much does diet decrease plasma cholesterol levels?

A

By 10-20%

27
Q

How much do statin drugs decrease plasma cholesterol?

A

By 30-60%

28
Q

What are saturated fats associated with?

A

Increased cholesterol/LDL, CHD

-Very little effect on HDL

29
Q

What are some important sat. fats?

A

Butter, coconut oil

30
Q

What are monounsaturated fats associated with?

A

Lower cholesterol/LDL, maintain/increase HDL, lower CHD

31
Q

What are some important unsat. fats?

A

Safflower oil, canola oil, olive oil

32
Q

What are mediterranean diets rich in?

A 
Olive oil (high in monounsaturated oleic acid)-> low CHD incidence
-we eat the same % of fat it is more about type of fat
33
Q

What are omega-6 (arachidonic acid) polyunsaturated fats associated with?

A

Lowers LDL, but also HDL (even though they protect against cardiovascular disease)
-Found in seed oils

34
Q

What are omega-3 (EPA and DHA) polyunsaturated fats associated with?

A

Suppress cardiac arrhythmias, reduce serum TAGs, decrease tendency for thrombosis, lower BP, reduce risk of cardiovascular mortality
-Little effect on LDL/HDL

35
Q

What are trans FAs chemically classified as?

A

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
36
Q

What effect does dietary cholesterol have on plasma cholesterol?

A

Less influence than the amount/types of FAs consumed

37
Q

What should dietary cholesterol consumption be?

A

<300 mg/day

38
Q

What does moderate consumption (1 drink/day for women, 2 drinks/day for men) do to risk of CHD?

A

Decreases risk

39
Q

What is the correlation between moderate alcohol consumption and HDL?

A

Positive corr.

40
Q

What is a cardioprotective benefit of red wine?

A

Phenolic antioxidants (inhibit lipoprotein oxidation)

41
Q

What are high-fructose corn syrups (HFCSs)?

A

Undergo enzymatic processing to convert their glucose into fructose then mixed w/ pure corn syrup (100% glucose) to produce a desired sweetness

42
Q

What is sucrose?

A

Disaccharide (table sugar): glucose + fructose

43
Q

What is lactose?

A

Disaccharide (milk sugar): glucose + galactose

44
Q

What is maltose?

A

Disaccharide (digestion of starch/beer): glucose + glucose

45
Q

What are added sugars?

A

Sugars/syrups added to foods during processing

-Fructose is 1.7x sweeter than sucrose

46
Q

What are polysaccharides?

A

Complex carbs that do not have a sweet taste

-Starch

47
Q

What is fiber?

A

Nondigestible, nonstarch carbs and lignin

-Provides little energy

48
Q

What is soluble fiber?

A

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)

49
Q

What is insoluble fiber?

A

Passes through digestive track largely intact

50
Q

What are the health benefits of fiber?

A

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])

51
Q

What is a high glycemic index?

A

Rapid rise followed by a steep fall in blood [glucose]

52
Q

What is a low glycemic index?

A

Gradual rise followed by a slow decline in blood [glucose]

53
Q

What happens if you don’t get carbs from diet?

A

Carbon skeletons of most AAs can be converted to glucose

54
Q

How many of the AA’s are essential?

A

9/20

55
Q

How are quality of proteins measured?

A

Ability to provide the essential AAs

56
Q

What do vegetarians have to do in order to meet equivalent nutritional value of animal protein?

A

Combine diff plant sources

57
Q

What is kwashiorkor?

A

Protein-energy malnutrition

  • Protein deprivation > calorie deprivation
  • Diet is mainly carbs
58
Q

What are sx of kwashiorkor?

A

EDEMA, stunted growth, skin lesions, depigmented hair, anorexia, enlarged fatty liver, decreased [albumin]

59
Q

What is marasmus?

A

Protein-energy malnutrition

-Calorie deprivation > protein deprivation

60
Q

What are sx of marasmus?

A

Arrested growth, extreme muscle wasting/loss of subcut fat, weakness, anemia
-Not the edema in kwashiorkor

Biochem Exam 4 (7 decks)

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