Download - Final review summer2013
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FINAL REVIEW
Intro to Nutrition
98 questions, 220 pointsMultiple choice true / false & matching
2.75 hours to take the exam
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Essential
A necessary nutrient that can be obtained only from the diet
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Nutrient Density
A high proportion of micronutrients and fiber with a low proportion of calories, saturated fat and sugar
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Organic - contains carbon
fat
mineral
vitamin carbohydrate
protein
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Energy Yielding Nutrients
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Energy Yielding Nutrients
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Malnutrition
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Nutritious Diet
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DRI
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Research Designs
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Research Designs
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Leading Causes of Death
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RDA
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RDA vs AI
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EER: Energy Requirement
Energy Requirement
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Food Groups
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Phytochemicals
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Fruit vs Vegetable
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Fruit or Vegetable?
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Fruit or Vegetable?
Fruit!
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Illusions
Dr. Wansink tested Nutrition Experts by giving them big bowls and big scoops or small bowls and small scoops.
These experts scooped 53% more ice cream with big bowls and big scoops!
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Daily Values• Great for comparing products
• Not a good tool for recommendations for individuals
•Same on every label
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ACSM Exercise Guidelines
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Digestion and Absorption
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Most Important Digestive Organ?
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Most Important Digestive Organ?
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How does the stomach avoid getting burned by stomach acid?
Secrete mucus which protects the cells from the acidic contents of the stomach
Stomach & Acid
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Digestion: Breakdown of nutrients
Absorption: passage of nutrients from the digestive tract to the bloodstream
Digestion & Absorption
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Heartburn Recommendations
• Smaller, more frequent meals
• Drink before and after meals, not during
• minimize fiber
• Don’t lie down immediately after meals
• Wear loose clothing
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Storage Systems
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Storage Systems
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Alcohol
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Simple Carbohydrates
monosaccharidesdisaccharides
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Carbohydrates
fiber
Simple Carbohydrates
Complex Carbohydrates
glycogen
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Fiber
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Fiber
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Blood Sugar
Blood sugar : results in insulin secretion by the pancreas
Blood sugar : results in glucagon secretion by the pancreas
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Wheat Kernel
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Wheat Kernel
A: Husk - removed
B: Bran - most of fiber
C: Endosperm - starch
D: Germ - nutrients/ protein
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Diabetes
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DiabetesType I Diabetes
Autoimmune disease Cells of the pancreas do not secrete insulin Typical onset is childhood
Type II Diabetes Insulin resistance Pancreas secretes enough or too much
insulin Typically adult-onset, now seen in children
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Gluten
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Lipids
Three classes of lipids Triglycerides (TG)
≈95% of all lipids in foods and the human body. TG = FAT
PhospholipidsFor example, lecithinemulsifiers
SterolsFor example, cholesterol* Know functions of lipids
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Lipids
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Fatty Acids Essential Fatty Acids
• Omega - 6
• Omega - 3
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Lipoproteins
LDL Transport
cholesterol and other lipids to body tissues
HDL Carry cholesterol
from body cells to the liver for disposal (scavenges cholesterol)
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Trans Fatty Acids
Trans fats are a byproduct of hydrogenation
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Cholesterol
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Proteins
1. Genes determine the sequence
2. String of amino acids
3. Peptide bond 4. Not a straight
chain5. Shape determines
function.
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Proteins: Multiple Functions
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Using Proteins for Energy
Nitrogen is wasted when protein is used for energy
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Digestibility
Dry heat digestibility: BBQ
Moist heat digestibility Crock pot / stew
Meat - better digestibility
Grain - lower digestibility
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Denaturing Protein
Uncoiling and unfolding protein
• acid (stomach acid)
• heavy metals (ie: mercury)
• base
• heat (cooking)
• alcohol
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PEM•KWASHIOKOR
•Older infants ( 1-3 yr) Rapid onset•Inadequate protein intake•Some weight loss and muscle wasting (not severe)•Edema (belly)•Belly often bulges with a fatty liver
•MARASMUS•6 - 18 months of age•Protein and energy deprivation•Develops slowly•Severe wasting•No edema•Looks like a Little Old Man/matchstick arms•Can go to point of no return
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Vegetarian/Vegan Diet
• A healthy vegetarian diet is associated with a lower risk of chronic disease
• Both a vegetarian diet and a meat eater’s diet should include a wide variety of fruits and vegetables and whole grains
• A vegan diet needs to be supplemented with Vitamin B12
• Mutual supplementation is the combining of plant foods to form complete proteins
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Vitamins
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.
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Vitamin A
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Beta - carotene
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Other Fat Soluble Vitamins
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Other Fat Soluble Vitamins
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Other Fat Soluble Vitamins
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Other Fat Soluble Vitamins
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Vitamin D
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Water Soluble: Vitamin C
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Water Soluble: B Vitamins
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Water Soluble; B Vitamins
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Neural Tube Defects
Spina bifida
Anencephaly Folate
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Pernicious Anemia
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Vitamins Destroyed by Head
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Supplements
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Sodium and Potassium
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IronIron absorption
•Heme (23%)
•Non- heme (2-20%)
Increase absorption (non-heme)
•Vitamin C
•MFP
Inhibit absorption (non-heme)
•Tannins, phytates
•Calcium, phosphorus
Iron
heme
hemoglobin
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IronIron absorption
•Heme (23%)
•Non- heme (2-20%)
Increase absorption (non-heme)
•Vitamin C
•MFP
Inhibit absorption (non-heme)
•Tannins, phytates
•Calcium, phosphorus
Iron
heme
hemoglobin
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Iron Deficiency
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Calcium
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Calcium - Osteoporosis
• Loss of bone mineral density• Not achieving peak bone mass increases the risk of developing osteoporosis
Ca, Vit D, Vit K intake, gender, genetics, physical activity contribute to risk
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Iodine
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Phosphorus
P
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Overweight & Obese
• 65% of Americans are overweight or obese
• 30% of Americans are obese
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Central Obesity
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BMI: Body Mass Index
Risk for heart disease, hypertension, diabetes, stroke
Determine risk: BMI, Waist, Disease Profile, Activity Level
Can be overweight and healthy!
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Hunger & Satiety
Hunger: physiologic need for food/ energy
Appetite: psychological desire for food
Satiety: feeling of fullness
Hunger is a greater drive than satietyStretch receptors in the stomach send a
signal to the brain satiety
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Calorie
a unit of measurement for the energy in food
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Energy Expenditure
Energy In:Food + beverages
Energy Out: Physical Activity BMR TEF
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Thrifty Gene
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Female Athlete Triad
1. Disordered Eating2. Amenorrhea3. Osteoporosis
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Risk Factors and Disease
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Heart Disease & Smoking
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Atherosclerosis
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Atherogenic Diet
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Hypertension
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Hypertension
DASH diet lowers BP more than decreasing sodium intake alone
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Cancer development
Damage to DNA
Cells multiply
Promoters enhance
metastasis
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Cancer development
• Free radicals cause damage to DNA, protein and lipid membranes
• Antioxidants quench free - radicals and prevent damage
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Antioxidants
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Infant Birthweight
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Iron: During pregnancy
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Fetal Alcohol Syndrome
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Nutritional Deficiency in Pregnancy
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Nutritional Deficiency in Pregnancy
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Benefits of Breastfeeding
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Nutrients for Toddlers
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Allergy, aversion, intolerance
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Teenagers
What are the 2 most important nutrients for teenagers?
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Teenagers
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Physical Changes with Aging
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Vitamin A and D with aging
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Physical Activity in Elderly
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Food Poisoning
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Food Safety
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Food Safety: Foodborne illness
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Preserving Foods
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Natural & Artificial Flavors
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Pesticides
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Organic Foods
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Genetic Engineering of Food
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Genetic Engineering of Food
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Exam Format
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Exam Format
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THE END