Week 2 OMK Objectives Flashcards
List the three types of fuel found in the diet
Carbohydrates, proteins and fats
Identify healthy common sources of individual macronutrients (carbohydrates, proteins, fats, fiber)
Carbs: fruit, grains, legumes, veggies
Proteins: legumes, meat (chix, beef, pork)
Fats: nuts, fruit, dairy
Fiber: fruit, leafy greens, grains
Using the US Dietary Guidelines and MyPlate, select the general characteristics of a healthy diet, including the recommended contribution of various food groups and foods to be consumed in limited amounts
healthy diet includes fruit, vegetables, protein and grains and dairy. vegetables and grains should each take up over ¼ of the plate, and fruit and protein should each take up less than ¼ of your plate.
What are the recommended portion sizes for children, men and women for fruit, vegitibles, grains, protein, dairy, and oils?
Fruit: Children need ~2-3 cups, Women and Men need ~2 cups
Veggies: Children need ~1.5 cups, Women and Men need ~2-3 cups
Grains: Children need ~3-4 oz, Women and Men need ~3-4 cups
Protein: Children need ~5-6 oz, Women and Men need ~5-6 oz
Dairy: Children need ~3 cups, Women and Men need ~3 cups
Oils: Children need ~5 tsp, Women and Men need ~5-7 tsp
Describe MyPlate, explain how it could be used as a nutrition assessment tool, and give functional definitions of portion size in each category of the plate
MyPlate is an online resource that is aimed to promote American health and reduce overweight and obese persons by educating people about healthy food options. It emphasizes fruit, grains, vegetables, dairy foods, and proteins. It provides tools and resources to help people to develop healthy diets and track their individual diets and physical exercise.
Define Define Recommended Dietary Allowance (RDA)
The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) the individuals in a life stage and gender group.
Define Adequate Intake (AI)
If sufficient scientific evidence is not available to calculate an EAR or RDA an AL is set. It is estimates of nutrient intake by a group of apparently healthy people that are assumed to be adequate.
Define Tolerable Upper Intake Level (UL)
The highest average daily nutrient intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population.
Define Estimated Average Requirement (EAR)
The average daily nutrient intake level estimated to meet the requirement of one half of the healthy individuals in a particular life stage and gender group.
what are the recommended Dietary Guidelines for Carbohydrates, fat, and protein
List the kcal/g for each of the macronutrients
Outline the relationship between food intake and energy output
The production of heat in the body increases as much as 30% above resting level during digestion and adsorption of food. Over 24 hrs, this may amount to 5-10% of total energy expenditure.
Differentiate between moderate and vigorous activity
Explain how varying levels of physical activity influence an individual’s nutritional requirements.
A sedentary person requires about 30-50% more calories than their RMR, however a highly active individual may require 100% more calories above their RMR.
Discuss the oxidation or synthesis of carbohydrates, proteins and fat in the red blood cell, adipose tissue, liver, brain and muscle during the fed state and after an overnight fast
RBC: The erythrocyte performs anaerobic glycolysis and pentose phosphate pathway for energy at all times (no mitochondria).
Adipose: In the fed state, insulin controls the absorption of glucose from various sources into adipose tissue. Triacylglycerides are synthesized and stored as fuel reserves. In the fasting state, triacylglycerols are degraded by hydrolysis, providing glycerol and fatty acids to the liver.
Liver: During the fed state, the liver stores glycogen, replenished proteins, and synthesizes triacylglycerols (fat), stored as Very Low-Density Lipoproteins (VLDL). In the fasting state, the liver degrades glycogen and performs gluconeogenesis. Oxidation of fatty acids supplies energy for gluconeogenesis, and acetylCoA for ketone body synthesis.
Brain: In the fed state, the brain uses glucose exclusively as a fuel source. In the fasting state, the brain can use either glucose or ketone bodies as fuel.
Muscle: In the fed state, muscle uses glucose as fuel, and increases protein synthesis to perform repairs. In the fasting state, the muscle can use fatty acids or ketone bodies from the liver as fuel. Protein in the muscle is degraded, and the resulting amino acids are used by the liver for gluconeogenesis.
Predict the ratio of glucagon/insulin in the fasting and fed states
Fasting: Glucagon ↑: Insulin ↓
Fed: Glucagon ↓: Insulin ↑
During the fed state, the high levels of insulin that are released act to promote storage of metabolic fuel, while the high levels of glucagon in the fasting state lead to promotion of breakdown of fuel stores which leads to, among other things, increase in blood sugar.
Describe the general structure and function of G protein-coupled membrane receptors and identify the general characteristics of second messenger systems associated these receptors
G protein coupled membrane receptor systems are tripartite:
1) A cell surface receptor
2) A G protein on the cytoplasmic face of the phosplipid membrane
3) An effector element (typically an enzyme or ion channel).
The surface receptor binds a ligand. This binding activates the G protein (often by replacing GDP with GTP), and the active G protein alters the activity of the effector element. This effector element changes the concentration of a second messenger within the cell. G protein coupled receptor systems often function to enact signal amplification, as the G protein can remain active for much longer than the time the ligand is bound to a receptor. The receptor itself (GPCR) is usually a seven-pass transmembrane protein (i.e. loops through the PM seven times).
Note: Glucagon activates a GPCR to perform its functions such as breakdown of liver glycogen, stimulation of gluconeogenesis, and stimulation of lipolysis (and then ketone body synthesis).
