final review summer2013
TRANSCRIPT
FINAL REVIEW
Intro to Nutrition
98 questions, 220 pointsMultiple choice true / false & matching
2.75 hours to take the exam
Essential
A necessary nutrient that can be obtained only from the diet
Nutrient Density
A high proportion of micronutrients and fiber with a low proportion of calories, saturated fat and sugar
Organic - contains carbon
fat
mineral
vitamin carbohydrate
protein
Energy Yielding Nutrients
Energy Yielding Nutrients
Malnutrition
Nutritious Diet
DRI
Research Designs
Research Designs
Leading Causes of Death
RDA
RDA vs AI
EER: Energy Requirement
Energy Requirement
Food Groups
Phytochemicals
Fruit vs Vegetable
Fruit or Vegetable?
Fruit or Vegetable?
Fruit!
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!
Daily Values• Great for comparing products
• Not a good tool for recommendations for individuals
•Same on every label
ACSM Exercise Guidelines
Digestion and Absorption
Most Important Digestive Organ?
Most Important Digestive Organ?
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
Digestion: Breakdown of nutrients
Absorption: passage of nutrients from the digestive tract to the bloodstream
Digestion & Absorption
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
Storage Systems
Storage Systems
Alcohol
Simple Carbohydrates
monosaccharidesdisaccharides
Carbohydrates
fiber
Simple Carbohydrates
Complex Carbohydrates
glycogen
Fiber
Fiber
Blood Sugar
Blood sugar : results in insulin secretion by the pancreas
Blood sugar : results in glucagon secretion by the pancreas
Wheat Kernel
Wheat Kernel
A: Husk - removed
B: Bran - most of fiber
C: Endosperm - starch
D: Germ - nutrients/ protein
Diabetes
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
Gluten
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
Lipids
Fatty Acids Essential Fatty Acids
• Omega - 6
• Omega - 3
Lipoproteins
LDL Transport
cholesterol and other lipids to body tissues
HDL Carry cholesterol
from body cells to the liver for disposal (scavenges cholesterol)
Trans Fatty Acids
Trans fats are a byproduct of hydrogenation
Cholesterol
Proteins
1. Genes determine the sequence
2. String of amino acids
3. Peptide bond 4. Not a straight
chain5. Shape determines
function.
Proteins: Multiple Functions
Using Proteins for Energy
Nitrogen is wasted when protein is used for energy
Digestibility
Dry heat digestibility: BBQ
Moist heat digestibility Crock pot / stew
Meat - better digestibility
Grain - lower digestibility
Denaturing Protein
Uncoiling and unfolding protein
• acid (stomach acid)
• heavy metals (ie: mercury)
• base
• heat (cooking)
• alcohol
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
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
Vitamins
.
.
Vitamin A
Beta - carotene
Other Fat Soluble Vitamins
Other Fat Soluble Vitamins
Other Fat Soluble Vitamins
Other Fat Soluble Vitamins
Vitamin D
Water Soluble: Vitamin C
Water Soluble: B Vitamins
Water Soluble; B Vitamins
Neural Tube Defects
Spina bifida
Anencephaly Folate
Pernicious Anemia
Vitamins Destroyed by Head
Supplements
Sodium and Potassium
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
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
Iron Deficiency
Calcium
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
Iodine
Phosphorus
P
Overweight & Obese
• 65% of Americans are overweight or obese
• 30% of Americans are obese
Central Obesity
BMI: Body Mass Index
Risk for heart disease, hypertension, diabetes, stroke
Determine risk: BMI, Waist, Disease Profile, Activity Level
Can be overweight and healthy!
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
Calorie
a unit of measurement for the energy in food
Energy Expenditure
Energy In:Food + beverages
Energy Out: Physical Activity BMR TEF
Thrifty Gene
Female Athlete Triad
1. Disordered Eating2. Amenorrhea3. Osteoporosis
Risk Factors and Disease
Heart Disease & Smoking
Atherosclerosis
Atherogenic Diet
Hypertension
Hypertension
DASH diet lowers BP more than decreasing sodium intake alone
Cancer development
Damage to DNA
Cells multiply
Promoters enhance
metastasis
Cancer development
• Free radicals cause damage to DNA, protein and lipid membranes
• Antioxidants quench free - radicals and prevent damage
Antioxidants
Infant Birthweight
Iron: During pregnancy
Fetal Alcohol Syndrome
Nutritional Deficiency in Pregnancy
Nutritional Deficiency in Pregnancy
Benefits of Breastfeeding
Nutrients for Toddlers
Allergy, aversion, intolerance
Teenagers
What are the 2 most important nutrients for teenagers?
Teenagers
Physical Changes with Aging
Vitamin A and D with aging
Physical Activity in Elderly
Food Poisoning
Food Safety
Food Safety: Foodborne illness
Preserving Foods
Natural & Artificial Flavors
Pesticides
Organic Foods
Genetic Engineering of Food
Genetic Engineering of Food
Exam Format
Exam Format
THE END