Term
| identify 6 classes of nutrients and their energy content |
|
Definition
| carbs (4kcal/g), fats and oils (9kcal/g), proteins (4kcal/g)- provides energy vitamins, minerals, water - doesnt provide energy |
|
|
Term
| define EAR and RDA – know the difference in terms of population needs and recommendations |
|
Definition
EAR - average daily nutrient intake level estimated to meet the needs of ½ of healthy individuals in a particular life stage or gender group
RDA - average daily nutrient intake level that meets the requirements of 97-98% of healthy individuals in a particular life stage or gender group |
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Term
| Know leading causes of death in US population related to nutrition |
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Definition
| heart disease, diabetes, stroke |
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Term
| Identify the organs and accessory organs of the digestive tract |
|
Definition
mouth, esophagus, stomach, small intestine
accessory organs: Salivary glands (mouth)
Liver
Pancreas
Gallbladder |
|
|
Term
| Describe the contribution of each organ of the GI system to the digestion, absorption, and elimination of food |
|
Definition
The mouth - Mostly Mechanical digestion, Some chemical digestion
esophagus - Food is moved through the esophagus to the stomach by peristalsis, No digestion occurs in the esophagus
stomach - A lot of mechanical digestion, Some chemical digestion (proteins and fats), pepsin initiates protein digestion, gastric juice secreted by stomach
small intestine - chemical digestive enzymes, bile (in gallbladder), absorption occurs |
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Term
| Explain the Human Microbiome and the known benefits of the Biome. |
|
Definition
There are bacteria living in the human body
Gut bacteria helps:
Normal development of the gut.
Fermenting unused substrates.
Training the immune system.
Prevent the growth of harmful bacteria.
Produce vitamins such as vitamin K |
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|
Term
| Definition of probiotic/prebiotic |
|
Definition
Probiotics are microorganisms in food
Prebiotics are substances found in food that enhance healthy bacteria growth |
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Term
| Identify GI related disorders and their causes |
|
Definition
Heartburn: caused by hydrochloric acid in the esophagus
(GERD): painful, persistent heartburn
Peptic ulcers: sections of GI tract eroded by HCL and pepsin |
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|
Term
difference between a food allergy and a
food intolerance, give examples of each |
|
Definition
Food intolerance- Discomfort form eating food. Don’t have enough of enzymes to digest the food group (like milk)
Food allergy- An immunological reaction. Can be local; lips, hands, neck, etc |
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|
Term
| Distinguish between appetite and hunger, and the mechanism that stimulates each |
|
Definition
| Hunger: physiological sensation to eat (ghrelin) Appetite: psychological/physical desire to eat a specific food or type of food Satiety: physical feeling of being full (PYY and leptin) |
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|
Term
| Identify food sources of carbohydrates and know recommended intake. |
|
Definition
| 25g/day for women 38g/day for men |
|
|
Term
| difference between simple and complex carbohydrates and know food sources of each |
|
Definition
Simple carbs: monosaccharides (single sugars)( glucose, fructose, galactose), disaccharides. found in food sweeteners like table sugar and honey and molasses
complex carbs: polysaccharides; starch, glycogen, fiber |
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|
Term
| Identify the health benefits and food sources of soluble and insoluble dietary fiber |
|
Definition
soluble: reduced risk for cardiovascular disease and type 2 diabetes, lowers serum cholesterol (citrus, berries, oats, legumes)
insoluble fiber: absorbs water in colon, promotes regular bowel movements, reduced risk of diverticulosis (wheat bran and veggies) |
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|
Term
| Describe the digestion of carbohydrates |
|
Definition
Digestion > monosaccharides > absorbed in small intestine > taken immediately to liver for processing
In liver, sugars > glucose
Handles fructose differently (if not converted into glucose, turns into fat) |
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|
Term
| Explain the carbohydrate information on a food label (know how to calculate sugar content) |
|
Definition
| subtract the total sugars from the total carbs, you will get the grams of carbs in the product due to the sugars |
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|
Term
| which portion of the nutrition label is regulated by the FDA |
|
Definition
| FDA regulates health claims on food labels |
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|
Term
| Name the diseases associated with abnormal carbohydrate digestion or metabolism |
|
Definition
| Hypoglycemia, insulin resistance |
|
|
Term
| disease process in type II diabetes. |
|
Definition
| Insulin receptors on cells surface stop working. Glucose is not absorbed. Cells are insulin resistant |
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|
Term
| function of the 3 classes of lipids |
|
Definition
triglycerides - fats and oils
phospholipids - make up cell membranes
sterol - cholesterol |
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|
Term
| Describe what digestive and accessory organs contribute to fat digestion! |
|
Definition
| The liver is one accessory organ that is important for fat digestion- we talked today about how bile is secreted by the liver |
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|
Term
| Describe the role of HDL and LDL and health implications of different lipoprotein levels! |
|
Definition
hDL: “good cholesterol”
Picks up the cholesterol
Takes away cholesterol from arteries
LDL: “bad cholesterol”
Delivers cholesterol to cells with specialized cholesterol receptor sites
A marker for heart disease
High LDL linked to heart disease |
|
|
Term
| Define low fat, reduced fat, non fat, and no trans fat, as used on food labels in the U.S. ! |
|
Definition
low fat - <3g/serving
reduced fat - 25% less than reference food
nonfat - 0.5g/serving
no trans fat - 0.5g/serving |
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|
Term
| identify the components of the Mediterranean Diet! |
|
Definition
Lower risk of CVD for people in mediterranean countries
Change in focus from low-fat to type of fat
Focus foods
Whole grains
Veggies
Legumes
Affect of CVD risk
Fiber
sterols
Feta cheese or plain yogurt
Olives and olive oil
Fish
Fruit
Chicken, a few eggs
Very little red meat |
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|
Term
|
Definition
|
|
Term
| List and discuss the determinants of alcohol absorption and metabolism! |
|
Definition
| Gender (men have more of the enzyme that absorbs alcohol) Women have 33% less Body size Food consumed (absorption) Amount and frequency a person drinks |
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|
Term
| Define a drink (1⁄2 ounce of alcohol) by category! |
|
Definition
12 oz beer
10 oz wine cooler
4-5 oz wine
1.5 oz distilled alcohol |
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|
Term
| Define moderate drinking for men and women! |
|
Definition
1 drink per day for women
2 drinks per day for men |
|
|
Term
| Describe FAS and FAE and recommendations to avoid it! |
|
Definition
Fetal alcohol syndrome (FAS) vs fetal alcohol effects (FAE)
Syndrome
Physical features
Effects
Developmental effects
Learning
Behavioral |
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|
Term
| List the health benefits of moderate alcohol consumption! |
|
Definition
Social enjoyment
Relaxation
Decrease of hear disease
Good blood lipid profile
Increased HDL, decrease LDL
Decreased risk of abnormal clot formation |
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|
Term
| What are the two differences between a macronutrient and a micronutrient? |
|
Definition
Macronutrient provides energy, micronutrient doesn’t.
You don’t need as much micronutrients. |
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|
Term
| What does the RDA have to do with the daily value that you see on the nutrient panel of a food label? |
|
Definition
|
|
Term
| Where does chemical digestion, absorption occur? |
|
Definition
From the intestine, most or all water go straight to the liver due to the transit systems in microvilli
Lacteals are for transport of fat-soluble |
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|
Term
| What do we use the gut bacteria for? |
|
Definition
Normal development of the gut.
Fermenting unused substrates.
Training the immune system.
Prevent the growth of harmful bacteria.
Produce vitamins such as vitamin K |
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|
Term
|
Definition
|
|
Term
| Which of the following is not a hormone related to hunger and satiety? |
|
Definition
| pepsin (digestive enzyme) |
|
|
Term
|
Definition
Serving should contain 2g of fiber per 100 calories
Look for “whole” in first spot in ingredients |
|
|
Term
| Sam has started to eat more beans and oatmeal recently. Which of the following are true? |
|
Definition
| an increased intake of soluble fiber and a decrease in cholesterol |
|
|
Term
| brown sugar better than white sugar? |
|
Definition
|
|
Term
| How much fiber a day should a person consume? |
|
Definition
| 25g a day for females. 38g a day for males. |
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|
Term
|
Definition
Released by pancreas in response to high blood sugar levels
Blood sugar enters cells
Blood sugar both in and outside the cells must be regulated |
|
|
Term
|
Definition
When blood sugars, glucagon are released
Work on liver cells to release glucose
Secreted into bloodstream through liver cells |
|
|
Term
| where are insulin and glucagon manufactured |
|
Definition
| Both manufactured in pancreas |
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|
Term
|
Definition
Metabolized differently than glucose
Too many calories:
Increase in blood lipids, more than glucose
Interfere with Body’s system to indicate fullness
Fructose less satisfying than glucose
Increase in visceral fat
More fat around organs
Increase in triglycerides |
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|
Term
| What does “white rice has a high glycemic index” mean? |
|
Definition
High glycemic index - high glucose levels
White rice has less fiber |
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|
Term
| health claims (substance and disease) |
|
Definition
Substance (food, food component, or dietary ingredient)
Disease or health-related condition |
|
|
Term
| type 2 diabetes risk factors |
|
Definition
Increasing age
Obesity
Genetic
Sedentary lifestyle |
|
|
Term
| What breakfast would you recommend to someone suffering from hypoglycemia? |
|
Definition
| someone who is hypoglycemic has high blood sugar spikes after eating, so they would want to eat low GI foods, like eggs and whole wheat toast |
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|
Term
|
Definition
| the rate at which a food raises your blood sugar level |
|
|
Term
| What health problems are associated with simple sugar intake? |
|
Definition
| Tooth decay, obesity, cholesterol, increased fat in blood, higher risk for heart disease |
|
|
Term
| Percentage of fructose/glucose in HFCS? |
|
Definition
|
|
Term
| Recommended for added sugar amount? |
|
Definition
|
|
Term
| omega 3 fatty acids health benefits |
|
Definition
| Impact on inflammation and heart disease |
|
|
Term
|
Definition
Increase risk of heart disease
Cell membranes
Immunity
Inflammation |
|
|
Term
| What is the role of fat in the body? |
|
Definition
Gives a lot of our food its flavor
Our source of fat soluble vitamins
We need fat - essential fatty acids
Fat is our natures storage form of energy
Helps us feel full
Our brain is fat |
|
|
Term
| What is the role of cholesterol in the body? |
|
Definition
We do need cholesterol
Linked to heart disease
Brain development
Used in cell membranes and bial, and vitamin D
When we put sterols into our digestive system (vial), these sterols compete for absorption with the cholesterol in our systems
We use cholesterol for sex hormones (steroid, testosterone, estrogen) |
|
|
Term
|
Definition
| carries triglycerides from liver |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| what makes fatty acids in liver? |
|
Definition
|
|
Term
| indicator of nonzero trans-fat |
|
Definition
| “partially hydrogenated vegetable oil” |
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|
Term
| risk factors of cardio vascular disease |
|
Definition
Overweight/obese (inflammation)
Physical [in]activity
Smoking (oxidation)
High blood pressure
Diabetes (high sugar bonds with a protein; causes inflammatory response)
High blood cholesterol
Gender (males more at risk)
age
Family history |
|
|
Term
|
Definition
LDL gets caught
Oxidation (makes molecules act differently) and inflammation
Plaque formation
Narrowing of the blood vessel
Clot formation |
|
|
Term
|
Definition
| in intestine tract, increases surface area to absorb more nutrients |
|
|
Term
| Difference between external and internal cue |
|
Definition
External - smell, visual, time of day
Internal - hunger, fullness |
|
|
Term
|
Definition
Many types of bacteria in body
Nose, mouth, GI tract
Scientists try to understand how they affect health
GUT bacteria? Produce vitamin K |
|
|
Term
| saturated fat; link to CVD |
|
Definition
| Increased LDL levels (low density lack of protein) |
|
|
Term
|
Definition
Increased LDL levels
Decreased HDL levels |
|
|
Term
|
Definition
cirrhosis
Heart disease
Malnutrition
Obesity |
|
|
Term
|
Definition
Whey
Short term higher increase in plasma amino acid concentration when compared to casein
Casein
7 hours later, higher concentration of amino acids when compared to whey |
|
|
Term
|
Definition
| Casein (milk protein), egg white, soybean (isolate), and beef are considered “complete” proteins |
|
|
Term
|
Definition
Legumes + Nuts and seeds
Legumes + grains |
|
|
Term
| environmental disease risk |
|
Definition
Diet
Stress/stress hormones
Toxins (air pollution) |
|
|
Term
| What is the definition of a major mineral, trace mineral? |
|
Definition
| major mineral - minerals present in amounts larger than 5g |
|
|
Term
| Which cooking method is best for water soluble vitamins? |
|
Definition
| Baking would be a good option. |
|
|
Term
| If the cell had no way to take up glucose for ATP production, what would happen to the TCA cycle? |
|
Definition
Cell could use protein to make ATP in TCA cycle
Cell could use lipids to make ATP in TCA cycle |
|
|
Term
| 2 enzymes that play a role in metabolism |
|
Definition
|
|
Term
| Micronutrients enables enzymes because |
|
Definition
|
|
Term
|
Definition
Good sources are whole grains and enriched foods, pork
Deficiency, beriberi
At risk population, chronic alcohol abuse |
|
|
Term
|
Definition
destroyed with exposure to light
Good sources are milk products and mushrooms |
|
|
Term
|
Definition
deficiency - pellegra
Good sources are meat/fish
Excess can - flushing |
|
|
Term
|
Definition
Vulnerable groups: pregnant women and those who can get pregnant
Good sources: ready-to-eat cereals, enriched bread products, legumes, and green leady vegetables |
|
|
Term
|
Definition
Coenzyme for blood formation
Nerve functioning
Vulnerable groups: vegans and elderly |
|
|
Term
|
Definition
| Good sources: good sources are enriched cereals, meat, fish, poultry, some starchy vegetables, bananas |
|
|
Term
|
Definition
| many of the nutrients - not all (fiber and zinc) - are added back into the bread |
|
|
Term
|
Definition
| all of the nutrients are NOT added back |
|
|
Term
|
Definition
Increased LDL levels (low density lack of protein)
Contribute to plaque formation
Increase blood TG levels
Sources: animal foods |
|
|
Term
|
Definition
increased LDL levels
Decreased HDL levels
Sources: hydrogenated fats: baked goods, some chips, some margarine, nondairy creamers |
|
|
Term
|
Definition
Decrease LDL cholesterol
Decrease inflammation
Sources: olives & olive oil, canola oil, avocados, nuts |
|
|
Term
|
Definition
Decrease in inflammation
Sources: fatty acid (salmon, herring, mackerel), flax seed, canola oil, walnuts |
|
|
Term
|
Definition
Corn oil, vegetable oils
Increases inflammation |
|
|
Term
| high fiber, good source of fiber, sugar free, reduced sugar |
|
Definition
high fiber - 5g or more per serving
good source of fiber - 2.4-4.9g per serving
sugar free - <0.5g/serving
reduced sugar - 25% less than reference food |
|
|
Term
|
Definition
|
|
Term
| What nutrients are involved in the metabolic processes of the body? |
|
Definition
|
|
Term
| What are the groups most likely to be deficient in iodine? |
|
Definition
| Iodine - women during pregnancy, people who live away from the coast (iodized salt) |
|
|
Term
| Which nutrients are associated with neural tube defects, goiter? |
|
Definition
Neural tube - Folate
Goiter - iodine |
|
|
Term
| nutrients that contribute to healthy blood and name good food sources for them |
|
Definition
iron
zinc - red meat, some seafood, legumes
vitamin k - green leafy veggies |
|
|
Term
| Which nutrients are associated with anemia |
|
Definition
iron deficiency
folate/b12 deficiency |
|
|
Term
| Identify the symptoms of anemia |
|
Definition
Pale skin
Exhaustion
Shortness of breath
Difficulty breathing
Reduced performance in academics
Reduced performance in athletics |
|
|
Term
|
Definition
Taking too much iron will decrease absorption of other minerals
Women in their reproductive years
Pregnant women
Infants, young children, teenagers
Endurance athletes |
|
|
Term
| RDA recommendation of iron |
|
Definition
8mg for men
18mg for women because of menstrual loss every month |
|
|
Term
| what is the problem with zinc |
|
Definition
| Competes with iron and copper for intestinal transport |
|
|
Term
| Timeline of bone growth and bone mass |
|
Definition
0-14/17 yo: bone growth
young adult - bone modeling
throughout life - bone remodeling |
|
|
Term
|
Definition
|
|
Term
| Bone density decreases after age |
|
Definition
|
|
Term
| Functions and food sources of calcium |
|
Definition
Form and maintain bones and teeth
Transmission of nerve impulses
Assists in muscle contraction
Acid base balance
milk |
|
|
Term
| Micronutrients related to bone health |
|
Definition
vitamin C
vitamin D
calcium |
|
|
Term
| Functions and food sources of vitamin D as well as the risk factors for vitamin D deficiency |
|
Definition
Functions
Calcium and phosphorus absorption
Regulates blood calcium levels
Stimulates bone growth
Increases bone density
Sources
Sunlight exposure
Salmon
Fortified milk
Fortified multi-vitamin
deficiency
People with darker skin needs more sun-time
dietary intake
sunscreens
obesity
latitude (above 40 degree parallel) |
|
|
Term
| overconsumption of vitamin D |
|
Definition
hypercalcemia
Calcium deposits on soft tissue |
|
|
Term
| osteoporosis, its risk factors, and how it impacts health |
|
Definition
Age
Vitamin D
Genetics
Gender - Women have a higher risk
Menses
Weight bearing exercise
Good for you
Smoking
Alcohol
Milk - calcium intake
Cola drinks |
|
|
Term
|
Definition
Rickets (children)
Osteomalacia (adults)
Osteoporosis (adults) |
|
|
Term
| After fortification of all cereals with this vitamin, there has been a decrease in neural tube defects in infants |
|
Definition
|
|
Term
| B vitamins involved in blood health |
|
Definition
|
|
Term
| 2 consequences of protein energy malnutrition |
|
Definition
Increased child and infant mortality
Increased vulnerability to infection
Macro and micro deficiencies |
|
|
Term
| calculating protein needs |
|
Definition
|
|
Term
| hormones un hunger and satiety |
|
Definition
|
|
Term
| Heme iron is found is what kind of food product |
|
Definition
|
|
Term
| Secreted by liver and emulsifies fat |
|
Definition
|
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