nutrition- midterm Flashcards
2 types of fiber
soluble and insoluble fiber
2 characteristics of fiber
viscosity and fermentability
which 2 characteristics of fiber go with each type of fiber
soluble fibers= viscous
insoluble fibers= fermentable
dietary fiber vs functional fiber
dietary= non-digestible carbs and lignans found in plant foods
functional= added to food products
parts of dietary fiber
cellulose
hemicellulose
lignin
pectin
gums
beta-glucans
which part of fiber has been linked with reducing CVD
beta-glucans
common fiber additives (functional fiber) examples
flaxseed and psyllium
adequate intake of fiber is based on
amount expected to lower the risk of coronary artery disease and type 2 diabetes
amount of fiber needed for men vs women
Men 50 or younger, 38 g/day and 51+, 30 g/day
Women 50 or younger, 25 g/day and 51+, 21 g/day
fiber benefits
increase bowel movements and fecal mass (bulk forming), reduce contraction force for intestines,
promote microbiome, prebiotics for intestinal microbiome, SCFA nourish epithelial lining, fermentable to grow good bacteria,
bind bile acids and cholesterol and prevent absorption,
slower blood glucose and insulin spikes, low glycemic index,
weight management, lower energy density, promote satiety
protect against colorectal and gastric cancer
functional food definition
may have beneficial effect on health beyond basic nutrition, reduce risk of disease,
intact functional foods vs modified functional foods vs food ingredients that are synthesized
intact: biologically active food components i.e. probiotics in yogurt, flavonoids in red wine, lycopene in tomato
modified: add biologically active substances i..e Plant sterols to margarine, vitamin D to milk
synthesized: i.e. Addition of fructo-oligosaccharides and galacto- oligosaccharides as prebiotics (in small amount in intact and added mostly)
general macro recommednations in PCOS
30-40% fat (omega 3s for insulin sensitivity)
45-50% complex carbs (20-35 g fiber)
15-20% protein
eating pattern for PCOS
5-6 smaller meals with fluid and veg
tea for PCOS
green tea: dysglycemia and hyperandrogenism
3 diets for PCOS
mediterranean
DASH
low GI
5 nutrients for PCOS
coenzyme Q10
chromium
zinc
vitamin D3
myo inositol (for insulin resistantce)
CoQ10 in PCOS
benefits and sources
Improves insulin sensitivity and dysglycemia Improves sex hormone levels
Improves lipid parameters
Food source: oily fish, organ meats, whole grains
chromium picolinate for PCOS benefits and food sources
Improves BMI
Improves insulin resistance
Much of the evidence focuses on chromium picolinate
Food sources vary widely depending on local soil and water conditions
Grape juice, whole wheat, brewer’s yeast, orange juice, and beef are higher sources
zinc benefits for PCOS and sources
improve the effects of increased androgen levels, insulin resistance, and lipid parameters
Food sources: seafood, meat, eggs, milk, legumes, whole grains
vitamin D benefits in PCOS and sources
higher pregnancy and ovulation rates, lower androgens, and reduced early miscarriage rates
.
Also contributes to lower fasting blood glucose levels and total cholesterol while having little to no effect on fasting insulin or measures of insulin resistance
Food sources: oily fish and functional foods
RCT study with PCOS and doing different diets
AMH decreased
free androgen index decreased
SHBG no changes
clinical pregnancy rate increased
-low carb and calorie restriction for hyperangrodenism
Based on available evidence, which of the following therapeutic diets would be the best option for a patient with PCOS?
A. Ketogenic diet
B. DASH diet
C. Mediterranean diet
D. Low GI diet
D. Low GI diet
structural unit of protein
amino acid
general structure of proteins
amphoteric (+ or - charge)
nitrogens differentiates amino acids
labile proteins reserves
easily broken down to meet immediate needs, i.e. glycogen
protein anabolism and catabolism
anabolims- increased growth
catabolism- caloric restriction, surgery…
nitrogen balance from
protein, urea, uric acid, ammonia
nitrogen lost though
urine, feces, sweat, and through the shedding of skin cells and lining of the gastrointestinal tract
positive nitrogen balance in
occurs during growth, pregnancy, or strength training
essential vs conditionally essential vs nonessential amino acids
essential —-
Histidine Isoleucine Leucine Lysine Methionine
Phenylalanine Threonine Tryptophan Valine
conditional—–
Arginine Cysteine Glutamine Glycine Proline Tyrosine
non essential——
Alanine
Aspartic acid (Aspartate)
Asparagine
Glutamic acid (Glutamate)
Serine
high amino acid score and digestible proteins
eggs, cow milk, beef…
complete proteins provide ____- and examples
all essential amino acids
eggs, milk, meat, tofu, edamame, quinoa
incomplete proteins need to
not all essential amino acids so do combination i.e. rice and beans
Rice is low in lysine but high in methionine. Beans are high in lysine but low in methionine.
vitamin B1 for PMS
Reduced mean mental (35.08%) and physical (21.2%) symptoms significantly
vitamin D and PMS
status is not correlated
but when supplement it decreases symptom severity
vitamin C and PMS
anti-inflam and antioxidant
combine with flavonoids
what hormone is PMS related to so what can help reduce it
estrogen
Phytoestrogens (like soy isoflavones) have mild estrogenic effects and are thought to partially compete with endogenous estrogen for estrogen receptors
Which of the following is considered a complete protein?
A. Rice
B. Beans
C. Peanuts
D. Yogurt
D. Yogurt
Which of the following vitamins has been shown to reduce the symptom severity of PMS?
A. Vitamin A
B. Vitamin B1
C. Vitamin B3
D. Vitamin B6
B. Vitamin B1
what is protective against asthma
Dietary antioxidants (vitamins C and E, carotenoids, selenium, polyphenols), polyunsaturated fatty acids, and vitamin D seem to be protective, but not in supplemental forms.
Increased serum vitamin and 25-OH vitamin D3 levels are correlated with good pulmonary function and quality of life in children with stable asthma
risks for kids developing asthma
high BMI
others like smoking, genes…
breastfeeding vs food in infants for asthma control
Encourage exclusive breastfeeding for infants at birth
Encourage solid food introduction before 6 months of age
nutrient and effect on immune system
Carotenoids, Vitamin C and E
Antioxidants for protection against endogenous and exogenous oxidant inflammation
Vitamin C
Prostagladin inhibition
Vitamin D
Modulation of T-cell responses
Vitamin E
Membrane stabilization; inhibition of IgE production
Flavones, flavonoids
Antioxidants; mast cell stabilization
Magnesium
Smooth muscle relaxation; mast cell stabilization
Selenium
Antioxidant cofactor in glutathione peroxidase
Copper, Zinc
Antioxidant cofactors in superoxide dismutase; Zinc modulates T-cell responses
Omega-3 fatty acids
Leukotriene substitution, stabilization of inflammatory cell membranes. PUFAs modulate T-cell response
Omega-6 PUFAs, trans fatty acids
Increased eicosanoid production; increased inflammation and worsening respiratory function
Sodium
Increased smooth muscle contraction; reduced intake may increase airway responsiveness
dietary methyxanthines for asthma example
caffeine to reduce smooth muscle and open airways
theobromine in cocoa for coughing
flavonoids to help asthma and examples
quercetin
apples, pears, onions, oranges, and berries
salicylate-free diet in asthma when
examples
if allergic to salicylates (i.e. aspirin)
Foods high in salicylates include almonds, peanuts, pickled vegetables, dried fruits, avocados, mushrooms, cauliflower, coffee, pine nuts, curry, peppers and pepper- derived spices, tomato, many fruits, honey
IgG food sensitivity test and asthma
IgG is type 3 delayed hypersensitivity (i.e. hours of days after eating food)
dif than IgE food allergies (immediate, anaphylactic and type IV hypersensitivity)
results: could have lots of cross reactivity etc
Which of the following nutrients can inhibit prostaglandin production?
A. Selenium
B. Magnesium
C. Vitamin E
D. Vitamin C
D. Vitamin C
CHART ON SLIDE 10 of wk 6 for nutrition about nutrients and their effect on immune system
