Nutri Sci Exam 2

Front 1

What are proteins made out of?

Back 1

amino acids

Front 2

How many amino acids are there

Back 2

20

Front 3

What elements are amino acids composed of? How are they bonded together?

Back 3

contain C,H, O, N, nitrogen is a distinguishing feature. they are joined by pepetide bonds

Front 4

How many amino acids does insulin have?

Back 4

51

Front 5

How are proteins diegested?

Back 5

Denatured by stomach acid which straightens the protein complex, protease in the stomach and small intestine, broken down into simple amino acids or short chains for absorbtion

Front 6

What functions do proteins serve?

Back 6

body consituents, blood transport proteins, blood clotting factors, lipo proteins that transport lipids, structural components, acid base balance, muscle connective tissue bone matrix, cell membrane, osmotic potential counteracts blood pressure

Front 7

What are most proteins and what do they do?

Back 7

most proteins are enzyems and they control and regulate body functions

Front 8

What are hormones

Back 8

many hormones are peptides, they are chemical signals that affect cells throughout the body

Front 9

What are neurotransmitters

Back 9

3 amino acids are neurotransmitters or their precursor,

Front 10

what is the synapse

Back 10

space between neurons

Front 11

What functions do proteins serve?

Back 11

Immune system, energy

Front 12

What are antibodies

Back 12

proteins that attack antigens

Front 13

what are antigens

Back 13

forgein proteins

Front 14

how much energy do proteins supply and what % of our energy should be protein

Back 14

4kcal/ g should be about 10%

Front 15

What is gluconeogenesis

Back 15

break down of proteins into amino acids then into glucose

Front 16

What are the RDA'a for protein?

Back 16

adults 0.8 grams/ kg body weight gender and activity are not a factor
on average males 63g/day and females 44g/day

Front 17

Is it difficult to get adequate protein in a diet?

Back 17

No. protein needs can be met by a 1,200 calorie diet, adequat calories will almost always provide adequate protein

Front 18

How much protein do children need

Back 18

2.2g/ kg body weight, they need more because they are growing

Front 19

What are some situtation when more protein is needed?

Back 19

pregnancy, althlets and very active people need between 1 and 1.5 g/ kg body weight and they should eat carbs and protein right after a workout

Front 20

What is the average US intake of protein?

Back 20

males ~90g/day, females ~70g/day

Front 21

What are sources of protein

Back 21

meat,fish, poultry, eggs, legumes, milk products, grains, veggies, not much in fruits

Front 22

What is protein quality

Back 22

a measure of how weel the protein can supply the 9 essential amino acids

Front 23

What is the biological value of protein

Back 23

a measure of how well the body can use the protein

Front 24

what does the limiting amino acid do?

Back 24

when making proteins, the first amino acid that runs out stops synthesis

Front 25

How is protein quality measured?

Back 25

nitrongen consumed/ nitrogen retained (analyse urine), rated on a scale of 1-100 with egg protein being the best absorebed at 100 and gelatin being very low at 11, in general animal protein is higher quality than plant protein

Front 26

Describe animal proteins

Back 26

meat, fish, eggs, milk, poultry high BV, higher in fat and cholesterol, low fiber low carbs

Front 27

describe plant proteins

Back 27

grains, legumes, seeds, nuts, veggies, lower BV, lower in fat especailly saturated fat, low cholesterol, high in complex carbs, high fiber

Front 28

What is protein complimentarity

Back 28

one incomplete protein supplements others, the combination gives higher BV, grains and legumes work together well

Front 29

Describe protein deficiency

Back 29

aka protein energy malnutrition (PEM) rarley is a deficiency found alone without overall malnutrition, usually deficient in overall food intake as well

Front 30

What are the two types of protein deficiency

Back 30

maramus- emaciation (break down of muscle), reduced work capacity, sickly
kwashiovkor-emaciation, reduced work capacity, sickly, abdominal adema (fluid acumulation) because there is no protein to attrack out water

Front 31

Describe protein excess

Back 31

if the excess is not used imediatly as energy it is stored in fat, lowers calcium retention in bones, increases the risk of kidney stones, strip nitorgen and excreted as urea in urine

Front 32

What is a lipid

Back 32

soluble in organic solvents like ether or chloroform not in water

Front 33

What are fatty acids

Back 33

long carbon chains (4-22 carbons), composed of C, H, and O

Front 34

What is a saturated fatty acid

Back 34

all c-c bonds are single, animal fats, tropical oils, has the max number of H possible

Front 35

What is a mono unsaturated fat

Back 35

one c=c double bond, olive, canola, sesame oils

Front 36

what is a polyunsaturated fat

Back 36

more than one c=c double bond, omega 3 has first double bond @ 3rd carbon, elcosapentanoic acid (epa) 20 carbons, 5 double bonds (20:5);, a-linolenic acid 18:3 found in flax seed, canola, soy; omega 6 18:2 in most vegetable oils

Front 37

What state are saturated fats in at room temp

Back 37

solid

Front 38

What do monounsaturated fats look like when refridgerated

Back 38

cloudy

Front 39

what state are polyunsaturated fats in at normal temperatures

Back 39

liquid

Front 40

What are 98% of fats

Back 40

triglycerides

Front 41

What is hydrogenation

Back 41

adding hydrogen across a double bond

Front 42

What type of fatty acid causes heart disease

Back 42

trans fatty acids

Front 43

What is an example of a phospholipid

Back 43

lecithin- emulsifier

Front 44

What are sterols?

Back 44

found only in animal products,
cholesterol:not essential because we can synthesize it,
Vitamin D3

Front 45

What are the functions of lipids

Back 45

energy, body fat, cell membranes

Front 46

How much energy do lipids supply

Back 46

9kcal/ gram, high density energy storage, storage in adipose tissue

Front 47

What is the purpose of body fat

Back 47

shock absorption, thermal insulation, regular menstruation (low body fat causes amenhorrhea and bone loss)

Front 48

WHat are eicosanoids?

Back 48

made from lipids, have a local regulatory effect (vs. hormones that have systemic effect), formed from long chain polyunsaturates, regulate blood clotting, blood pressure, vascular dilation, immune response, inflamatory response

Front 49

How is rheumatoid arthritis effected by lipids

Back 49

high omega 6 increases inflamation, high omega 3 decreases inflamation

Front 50

What are essential fatty acids

Back 50

can't be synthesized but can be elongated, omega 3 and 6, essentail omega 6= linoleic acids, omega 3 = alpha linoleuic acid, 1-2% of calories are essential fatty acid

Front 51

How is cholesterol used

Back 51

not essentail, can be synthesized, used to make steroid hormones like estrogen testosterone, vitamin d, cell membranes, bile

Front 52

What is fat packaged into in the mucosal cells?

Back 52

chylomicrons

Front 53

From the blood stream after abosbtion where do lipids go?

Back 53

delivers triglycerides to the cells and then goes to the liver

Front 54

upon reaching the liver what happens to lipids

Back 54

turned into VLDL which delivers triglyceride to the cells

Front 55

After VLDL transports trgylcerides what happens to lipids

Back 55

they come back to the liver and are formed into LDL mostly cholesterol and are delivered to the cells are arteries, LDL is atherogenic (causes atherosclerosis) it is the "bad" cholesterol

Front 56

What does HDL do

Back 56

it scavenges cholesterol from cells and arteries and returns them to the liver, cholesterol is excreted as bile, HDL is the "good" cholesterol

Front 57

How can someone raise HDL levels?

Back 57

lose weight, moderate alcohol intake, exercise

Front 58

What are common fat sources

Back 58

animal fats 1. ground beef 2. dairy products 3. vegetable oil
trend to increasing veggie oil (from deep frying), increase from 1977 41% of calories from fat to 36% in 1986 to 34% today but we're not decreasing fat, only increasing calories

Front 59

What is fat used for in cooking

Back 59

flavor, texture, satiety

Front 60

WHat is atherosclerosis

Back 60

thickening and narrowing of the artery walls caused by plaques (invasion of cholesterol)

Front 61

What causes a heart attack

Back 61

a clot is formed somewhere and travels through the blood stream, when it reaches the narrowed artery ischemia (decrease blood flow) occurs, this causes the myocardial infarction (heart attack)

Front 62

What causes a stroke

Back 62

same as heart attack except blood flow is block to the brain instead of the heart

Front 63

How can heart attakcs be treated

Back 63

medicine can be given to dissovle the clot but it must be given at the first sign of heart attack

Front 64

What is atherosclerosis

Back 64

a thickening and narrowing of the artery walls caused by a build up of cholesterol from LDL

Front 65

What is ischemia

Back 65

restricted blood flow

Front 66

what is a myocardial infaction

Back 66

a heart attack

Front 67

What is the differance between a minor and major heart attack

Back 67

how much heart muscle dies, depends on where the blockage is and how much tissue is deprived

Front 68

What is angina

Back 68

chest pain caused by ischemia

Front 69

Describe a heart attack

Back 69

arterial plaque build up- blood clot- blockage of blood flow to heart- myocardial infarction

Front 70

What is the differance between a heart attack and a stroke

Back 70

stroke- blockage of blood to the brain
heart attack- blockage of blood to the heart

Front 71

What are some uncontrollable risk factors that lead to heart attack

Back 71

age, gender(especailly postmetapausal women), family history (increas of 1.5 to 2),

Front 72

What are some controllabe risk factors that lead to heart attack

Back 72

smoking, high blood pressure, obesity, sedentary lifestyle, high LDL, low HDL

Front 73

What lipids levels increase risk for heart attack

Back 73

LDL> 130mg/dl, HDL <35mg/dl, total cholesterol >180mg/dl

Front 74

What effects do saturated fats have on cholesterol

Back 74

Saturated fats increase LDL levels

Front 75

What effect do polyunsaturated fats have on cholesterol

Back 75

lower both LDL and HDL, net effect is more good than bad, also reduce blood clotting

Front 76

What effect do monounsaturaed fats have on cholesterol

Back 76

lower LDL no effect on HDL, sources: olive, canola, sesame oils

Front 77

What effect does soluble fiber have on cholesterol?

Back 77

prevents reabsorption in the form of bile

Front 78

What effect do trans fatty acids have on cholesterol

Back 78

tend to lower HDL

Front 79

What effect does dietary cholesterol have on blood cholesterol?

Back 79

little because of the ability to synthesize cholesterol

Front 80

How does alcohol effect cholesterol

Back 80

increases HDL, 1-2 drinks/day for men, 1 for women, higher than this increases risk, alcohol intake does increase cancer risks

Front 81

What are the daily recommendations for fat/ cholesterol intake

Back 81

total fat 20-35% of calories, less than 10% from saturated fat, less than 300mg of cholesterol

Front 82

Describe the US diet in terms of fat intake and the risk of chronic disease

Back 82

average of 34% of calories, high saturated fat, high risk of chronic disease, low intake of veggies

Front 83

Describe the Mediterranean diet in terms of fat intake and the risk of chronic disease

Back 83

average of 35% of calories, high monounsaturated fat, low risk of chronic disease, high intake of veggies

Front 84

Describe the Asian diet in terms of fat intake and the risk of chronic disease

Back 84

average of 10-20% of calories, high mono and poly unsaturated fat, low risk of chronic disease, high intake of veggies

Front 85

What is the BMR?

Back 85

basal metabolic rate, energy expended through involuntary activity only, about 60-65% of intake

Front 86

What % of calories are expended through physical activity?

Back 86

about 25-35%, sedentary= 20% more than BMR, heavy activity 80- 100% more

Front 87

What is the thermic effect of food

Back 87

the energy required to digest food

Front 88

What are some health risks associated with obesity

Back 88

hypertension, type 2 diabetes, heart disease, cancer, stroke

Front 89

What is BMI

Back 89

body mass index, weight in kg/ height squared in meters

Front 90

body composition

Back 90

sum of lean mass + fat mass and expressed as a % good for men= 15-20%, women 20-25%

Front 91

How can body composition be measured?

Back 91

skin fol calipers, body impedance analysis (electrical current), underwater weighing

Front 92

What is subcutaneous fat

Back 92

fat layer under the skin

Front 93

What is visceral fat

Back 93

inside the abdominal cavity (under the abdominal muscles)

Front 94

What is intramuscular fat

Back 94

fat streaks mixed into muscle fibers

Front 95

What are the two types of fat distribution

Back 95

apple and pear

Front 96

Describe an apple shape fat distribution

Back 96

mostly visceral fat, more common in men

Front 97

Describe pear shape fat distribution

Back 97

fat lower in body, hips and tights more common in women

Front 98

What risks come with apple shape body distribution

Back 98

type 2 diabetes, heart disease, high blood pressure, stress hormones and alcohol can contribute to the apple shape

Front 99

What are some situations where fat loss can be masked

Back 99

muscle building- people can be losing fat and gaining muscles ,muscle is more dense than fat, water retention- when some people start working out they retain more water

Front 100

What is set point

Back 100

the body resists change in weight, each pound is harder to lose than the last one

Front 101

To what extend do genetics contribute to metabolism

Back 101

>20 genes contribute to obesity, obesity tends to run in families, 40% of obesity relates to genetics, "thrifty metabolism" can get by on less calories- eaiser to store more as fat, obesity is a product of genetic and enviroment

Front 102

Why is it such a big concern that more and more children are obese?

Back 102

If the obesity starts earlier in life, the "clock" of chronic disease also begins earlier- we may see chronic diseases beginning much earlier in life

Front 103

What are some weight loss styles that are very hard to sustain?

Back 103

restriction of variety, portion size, or frequency

Front 104

Why is a low carb diet bad for long term weight loss?

Back 104

restricted variety= boredom, requires the body to rely on gluconeogenesis which breaks down lean mass= lower metabolism

Front 105

what are some characteristics of aerobic exercise?

Back 105

large muscle groups, raise heart rate, breathing, repetitive motions, high energy expenditure, does not have to be continues

Front 106

What are some common factors among those who maintain significant weight loss?

Back 106

90% exercise at least 1 hr/ day, 50% do strength training

Front 107

When attempting to reduce intake, what should be reduced?

Back 107

The energy density of food, less fat (9kcal/ g) and more lower density foods

Front 108

How can you maintain your BMR?

Back 108

need to eat regular carbohydrate containing meals, carbs have a “protein sparing” action

Front 109

In what areas should we avoid excessive restriction?

Back 109

Variety
Meal frequency
Portion size/ total calories

Front 110

What are some ways to reduce the energy density of our diet?

Back 110

reduce fat b/c it has 9 kcal/g
reduce sugar because it has a high glycemic index especially soft drinks
reduce alchol- 7 kcal/g needs no diegestion so provides little satiety

Front 111

What types of food promote satiety but have a low energy density?

Back 111

fiber rich foods such as whole grains, legumes, fruits, veggies

Front 112

Describe two types of poor eating behavior

Back 112

failure to respond to hunger cues properly (the peanut experiment), emotional eating

Front 113

Describe food preference in terms of inborn taste compared to learned tastes

Back 113

we do have an inborn preference for sweet things and also somewhat for fat but we can learn to like other foods