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164 Cards in this Set
- Front
- Back
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Nutrients
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chemicals body needs for growth, maintenance & repair of tissues
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Six Classes of Nutrients
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Water, carbohydrate, lipid, protein, vitamin & mineral
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Nutrient Density
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Measure of nutrients provided relative to calories provided
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Fortified foods
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have one or more nutrients added
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Phytochemicals
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are found in plant foods and have health promoting properties
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Organic substances
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contain Carbon & Hydrogen
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Functional foods
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contain beneficial, not necessarily nutrient, health benefits.
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Macronutrients
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contribute energy include carbohydrate, fat and protein
Carbohydrates = 4 calories/gram Fats = 9 calories/gram Protein = 4 calories/gram Alcohol = 7 calories/gram 1 pound of body weight = 3500 calories |
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Micronutrients
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do not contribute energy & include vitamins and minerals, but they are necessary to regulate many body processes.
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Malnutrition
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can be either under- or over-nutrition
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Nutritigenomics (nutritional genomics)
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is the study of nutrition and genetic interactions in individuals
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Risk of disease
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due to genes interacting with diet and lifestyle
Eating well-balanced, adequate, varied and moderate diets is best. Body needs adequate intake for optimal performance Variety is needed to get all needed nutrients Balance of food intake and exercise is important Moderation of choices and portion sizes is important Supplements do not replace food and may possibly lead to toxicities |
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Essential nutrients
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can-not be made in sufficient quantities in the body and
many American adults and children are overweight and yet many are undernourished in important nutrients |
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Epidemiology
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study of disease trends in populations
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Goal of good diet
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create health not risk factors for disease
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Leading Causes of Death in US
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4 of top 10 are related to diet (heart disease, stroke, cancer, diabetes)
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Registered Dietitians
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The real nutrition experts must pass a National RD Exam after a BS degree and an Internship.
Licensed Dietitians are regulated by Individual States Nutritionists have no legal or professional meaning Individuals must be skeptical when concerning their health |
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Diet Planning Principles
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DRI’s, Dietary Guidelines for Americans, Pyramid & Exchange Systems are tools
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Dietary Reference Intakes
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(DRI’s) are specific amounts for each nutrient to maintain health in normal healthy people
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Estimated Average Requirement (EAR)
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average amount needed by 50% of people
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Recommended Dietary Allowance (RDA)
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covers needs of 97% of people
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Adequate Intake (AI)
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Insufficient scientific data to establish RDA for that specific nutrient
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Tolerable Upper Level Intake (UL)
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highest amount unlikely to cause harm or toxicity
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Acceptable Macronutrient Distribution Range (AMDR)
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Carbohydrates 45-65% of calories
Fats 20-35% of calories Protein 10-35% of calories |
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Dietary Guidelines for Americans 2005
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Get adequate nutrition with lots of variety within calorie needs
Nutrient density – get lots of nutrition for the calorie amount Maintain proper weight – balance calorie intake and physical activity Balance food with physical activity – at least 30 minutes/day moderately intense activity Emphasize healthy food groups – more whole grains, fruits and vegetables Emphasize heart healthy fats – monounsaturated, polyunsaturated and omega 3’s while minimizing saturated, hydrogenated and trans fats which are heart unhealthy Carbohydrates – emphasize low fat dairy, whole grains, fruits and vegetables, but minimize sugars Balance minerals Alcohol in moderation if at all Food Safety – properly clean, store and prepare foods |
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USDA Food Guide Pyramid
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graphical picture of Guidelines – 75% of foods should be plant origin and physical activity is important along with variety, moderation, proportionality, personalization and gradual improvement
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Food Exchange Lists
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developed for people with diabetes
They control carbohydrates, fats & kcal more closely than Pyramid (used for medical diet counseling and weight control) |
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Legumes
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peas, beans, lentils and peanuts - high in carbohydrate, protein & fiber, low in fat, inexpensive
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Fiber
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non-digested compound important to GI motility and is available in whole grain cereals & breads, fruits and vegetables (plant foods only)
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Food labels
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Nutrition Facts –Weights, Serving Size, Specific Nutrients of Interest,
%Daily Value based on a Standard 2000 calorie/day diet Ingredient statement that lists food items from most by weight to least (descending order) |
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Labeling Claims
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regulated by FDA (US Food & Drug Administration) & must be balanced, scientifically based & honest
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Nutrient Content Claim
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describes amount of nutrient in food product
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Health Claim
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Specific nutrient and disease condition affected by it as established by well–established science
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Qualified Health Claim
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established by less well-established science
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Structure Function Claim
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Not preapproved by FDA – not necessarily supported by well-established science - often used on supplements
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Functional foods
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no legal definition, but show positive effects on health beyond normal nutrition – they usually are expensive and blur the difference between foods and drugs
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Phytochemicals
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plant foods that reduce the risk of disease
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Zoochemicals
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animal foods that reduce the risk of disease
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Taste and preference
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Sweet
Salty Sour Bitter Umami (savory) |
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Aroma
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smell is also important along with color and appearance
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Flavor
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a combination of taste and aroma – fat is a flavor carrier and enhancer
Food is made up of atoms, molecules & cells |
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Digestion (in digestive system)
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breaks down foods into nutrients that can be absorbed by the body and occurs in the gastrointestinal (GI) tract. It is both mechanical and chemical using digestive juices and enzymes.
Digestion begins in the mouth with chewing and mixing with saliva to enhance swallowing which occurs in the pharynx. |
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Nutrients are absorbed by..
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the GI tract, mostly in the small intestine, into blood or lymph circulatory systems, which then transport nutrients throughout the body.
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Epiglottis
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(valve) prevents food from entering the trachea and lungs when you swallow.
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bolus
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the swallowed portion of food and is conducted past the diaphragm through the esophagus to lower esophageal sphincter (LES) into the stomach, which has very strong muscles to churn and grind food. Stomach secretes HCl, to create optimum, very acid environment-kills bacteria, as well as digestive juices (pepsin and gastrin, lipase) & mucous to protect its own cells. Enzymes start breaking down food into carbohydrates, amino acids, and fatty acids that can be absorbed.
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Satiety
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Proteins and fats are larger more complex molecules and stay in the stomach longer making a longer full feeling
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Chyme
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is a semi-liquid mass of food & digestive juices passed from stomach through the Pyloric Sphinctor into the Small Intestine for further digestion and absorption.
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Bile
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Near entrance of small intestine is released from gall bladder and digestive juices, which have sodium bicarbonate to neutralize stomach HCl, are released from the Pancreas. Bile breaks down and emulsifies fats creating lots of surface area & mixing them into watery chyme where pancreatic enzymes break them down more.
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Enzymes
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(many with an -ase ending) catalyze chemical reactions without being changed themselves.
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Insulin
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pancreas produces the hormones
helps lower blood sugar and Glucagon which helps raise blood sugar. |
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Cholestokinin
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Intestinal cells secrete
slows motility and contributes to full feeling. |
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Sphincter muscles
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control movement of digestive mass through GI tract.
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Peristalsis
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wave like contractions that push GI contents along.
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Segmentation
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circular squeezing contractions that mix GI contents.
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Large intestine
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reabsorbs nutrients for recycling - primarily water & minerals.
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Rectum
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stores feces, waste material, till elimination through anus
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small intestine
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Most nutrient absorption occurs in
different nutrients are absorbed at different spots in GI tract so absorption is enhanced by a mixed composition of nutrients. Small intestine also has immune functions to protect body from antigens. |
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Phagocytes, lymphocytes & antibodies
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eliminate dangerous cells that may cause harm. Diarrhea and vomiting may also flush out dangerous invaders.
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Food allergies
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are an immune system response to proteins that the body sees as dangerous. The first exposure may just cause antibodies to develop, but subsequent exposure may cause serious allergy symptoms like rash, swelling & even shock.
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Villi & microvilli
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(projections in walls of intestine) make lots of surface area to trap & absorb nutrients.
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Simple diffusion
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Nutrients ate moved across membranes by
- nutrient crosses membrane freely |
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Osmosis
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Nutrients ate moved across membranes by
passage from area of lower concentration to area of higher concentration maintains proper pressure on both sides of membrane |
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Facilitated diffusion
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Nutrients ate moved across membranes by
carrier moves nutrient across membrane |
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Active transport
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Nutrients ate moved across membranes by
requires carrier and energy to move nutrient against a concentration gradient |
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Crypts
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GI tract glands that secrete juices & mucous which protects cells
Feedback from the brain through the nervous system helps regulate appetite. |
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vascular or blood system
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a closed system with a heart pump.
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Arteries
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conduct blood & nutrients & oxygen away from the heart.
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Veins
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conduct waste products & CO2 to lungs, liver for processing & kidneys for disposal.
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Capillaries
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are small thin walled vessels where nutrients & waste materials are exchanged.
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Lymphatic system
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(interstitial fluid) is an open circulatory system that bathes the body cells & is powered by muscle contractions. The lymph system picks up fats, large molecules, packaged with proteins (lipoproteins) into Chylomicrons, to make them water soluble, bypasses the liver & collects in a duct near the heart where the molecules enter the circulatory blood system. Heart is first organ to receive lymph nutrients.
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atherosclerosis
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process of plaques building up & plugging arteries
excess fats collect in coronary arteries |
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Digestion and absorption
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regulated by the nervous system & hormones, (chemical messengers) that attempt to maintain homeostasis, (constant conditions).
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Kidneys
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filter waste from the blood system and eliminate it as urine
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Gingivitis and Peridontal disease
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Common digestive disorders
gum and bone/tooth loss |
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Dysphagia
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Common digestive disorders
swallowing problems |
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Heartburn or Gastroesophageal Reflux (GERD)
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Common digestive disorders
burning as stomach acids damage esophagus may lead to cancer |
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Gastroenteritis
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Common digestive disorders
inflammation, nausea, vomiting, &/or diarrhea |
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Peptic Ulcers
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Common digestive disorders
hole in stomach lining most caused by bacteria |
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Gallstones
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Common digestive disorders
fever, nausea, vomiting, severe pain |
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Borborygmus
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Common digestive disorders
air in stomach causing rumbling |
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Constipation
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Common digestive disorders
Slow movement in colon and dry stools caused by insufficient fiber and/or water |
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Diarrhea
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Common digestive disorders
Frequent loose watery stools may cause excessive loss of water and/or electrolytes |
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Irritable Bowel Syndrome
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Common digestive disorders
over response to colon stimuli may be caused by low fiber, stress, irritating foods or motility disorders |
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Colon cancer
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Common digestive disorders
symptoms may be silent or bleeding, iron deficiency, anemia, pain |
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Celiac Disease
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Common digestive disorders
Inability to digest gluten causing villi to atrophy and may cause malabsorption problems |
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adenosine triphosphate (ATP)
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Oxygen and macronutrients combine to produce energy
If the body does not need energy, it can be stored as fat. |
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Glucose
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makes energy
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glycogen
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for storage or fats
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Fatty acids
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make fat, cell membranes & regulatory molecules
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Amino acids
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make body proteins glucose or fat.
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Carbohydrates
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found primarily in plant foods & provide at least 1/2 our energy
They have 6 carbon ring structures and are formed from the sun’s energy through the process of photosynthesis by combining CO2 and H2O. |
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Monosacchrides
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Simple Carbohydrates - sweet taste
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Glucose
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Simple Carbohydrates - sweet taste
blood sugar, is found as ½ of all disaccharides |
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Fructose
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Simple Carbohydrates - sweet taste
fruit sugar & is the most sweet monosaccharide |
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Glactose
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Simple Carbohydrates - sweet taste
milk sugar |
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Lactose
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Disaccharides - sweet
milk sugar = glucose + glactose |
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Sucrose
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Disaccharides - sweet
table sugar = glucose + fructose |
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Maltose
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Disaccharides - sweet
glucose + glucose |
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Complex Carbohydrates
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(Polysaccharides)
not sweet – glycogen, starches & fiber |
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Glycogen
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human & animal storage carbohydrate, is branched chain of glucose stored in liver or muscle cells – provides quick energy
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Starch
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plant storage carbohydrate
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Fibers
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are non-starch, structural parts of plants & are not digested by humans due to a lack of enzymes to handle fiber. Fibers help hold water, minerals and bile in the GI tract thus preventing constipation.
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Dietary Fiber
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occur naturally in plant foods – animal foods do not have dietary fiber:
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Soluble fiber
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which dissolves in water, creating a viscous solution and can be digested by bacteria
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Insoluble fiber
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does not dissolve, but creates intestinal motility
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Functional Fiber
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added to foods for beneficial effects
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excellent sources of fiber
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Whole grains, legumes, fruits and vegetables
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Digestion
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starts in mouth with amylase enzyme, but most occur in small intestine. Small molecules are absorbed quickly, branched chains take longer to break down. Fiber may not break down at all or bacteria may digest it in the large intestine. Once absorbed into the blood, monosaccharides travel to the liver for processing or storage. The liver ships out glucose to the individual cells for energy production as needed.
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Lactose intolerance
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due to lack of lactase enzyme, which breaks down milk sugar yielding gas, bloating & diarrhea (cheese & yogurt cause less problem than fluid milk). It is more common in dark skinned populations.
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Fiber, oligosaccharides and resistant starch
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do not break down due to lack of human enzymes, but bacteria in the human large intestine may break down some of them. Fiber can bind some minerals causing them not to be absorbed.
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Homeostasis
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(constant body conditions) like blood sugar is under hormone control
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Insulin
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helps glucose in blood to enter cells thus lowering blood sugar
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Glucogon
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helps release glucose from muscle and liver cells thus raising blood sugar
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Epinephrine
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adrenaline, the stress response - fight or flight gives blood glucose to cells
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Glycemic Response
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the rise in blood sugar that occurs after carbohydrate is consumed
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Glycemic Index
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involves ranking carbohydrate foods in relation to their effect on blood sugar. White bread or sugar is the standard and only one food is consumed.
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Glycemic Load
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the response of blood sugar can be calculated based on type and amount of carbohydrate for specific food consumed.
DRI’s say that we should have a minimum of 130 g of carbohydrates/day to help feed your brain and provide energy |
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ketosis
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A low carbohydrate diet may lead to ketosis from incomplete breakdown of fats and ketone is not preferred food of the brain and nervous system.
The best source of carbohydrates is whole foods Fiber tends to make us feel full. |
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Glycolysis
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an anaerobic metabolic pathway that splits glucose to Pyruvate which is used to produce energy (ATP)
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Aerobic
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metabolism of carbohydrates produces energy, CO2 & H2O
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Glucose
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primary fuel for brain and red blood cells
If glucose is not available, fats may break down to ketones which may be used for energy, but excessive ketones can increase blood acidity causing problems |
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Type 1 Diabetes
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Diabetes is an inability to handle carbohydrates
(5-10%) - pancreas fails to make insulin (autoimmune disease attacks the pancreas) – individuals must take insulin shots |
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Type 2 Diabetes
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Diabetes is an inability to handle carbohydrates
(90%) - cells fail to respond to insulin (insulin resistance &/or there is not enough insulin) – many not diagnosed promptly |
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Gestational Diabetes
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Diabetes is an inability to handle carbohydrates
occurs typically in second half of pregnancy & goes away with delivery, but Mom is predisposed to Type 2 Diabetes at in later life. |
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Prediabetes
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Diabetes is an inability to handle carbohydrates
blood sugar higher than normal, but not yet diabetic |
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Diabetes
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can damage tissues and organs particularly the circulatory system, eyes, nerves, kidneys and feet. Early symptoms are frequent urination, excessive thirst, blurred vision and weight loss.
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Hypoglycemia
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low blood sugar causing nervous, dizzy, confused, shaky, sweating and maybe even passing out
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Reactive hypoglycemia
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occurs when too much insulin is released after consumption of high carbohydrate food
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Sugar substitutes
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sweeter than sugar thus contain less or no calories and most do not contribute to tooth decay
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Polyols or sugar alcohols
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Sugar substitutes
be labeled sugar free. They are incompletely digested and can cause diarrhea if not used in moderation |
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Saccharine
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Sugar substitutes
is oldest and is not metabolized, but can leave bitter aftertaste |
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Aspartame
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Sugar substitutes
is derived from amino acid phenylalanine, it is safe, except for PKU (phenylalanineketoneuria ) individuals who lack the enzyme to break it down – FDA mandates warning labels |
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Acesulfame K
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Sugar substitutes
is not metabolized and contains potassium which is short in many American diets |
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Sucralose
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Sugar substitutes
is not absorbed, is excreted in urine, and is more heat stable than many artificial sweeteners |
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Neotame
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Sugar substitutes
combination of 2 amino acids – aspartic acid and phenylalanine so not appropriate for PKU individuals |
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Stevia
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Sugar substitutes
is newest approved sweetener |
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Glycemic Index (GI)
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effect refers to how quickly food causes blood sugar to rise and fall compared to a standard curve of refined white bread
Whole grains, legumes, fruits and vegetables have lower GI effects, healthy fats and protein also help Glycemic Index |
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Exchange system and Carbohydrate Counting
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are used to assist Diabetics in meal planning. Control very carefully for carbohydrate and fat.
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Gluconeogenesis
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is making glucose from non-carbohydrate source like protein to feed brain and nervous system
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Saturated fats
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have lots of Hydrogen and no double bonds & are solid at room temperature
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Unsaturated fats
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have double bonds rather than all Carbons filled (saturated) with Hydrogen and are kinked chains and fluid at room temperature
Double bonds cause the fatty acid chains to kink so they do not pack together as closely as saturated fatty acids. |
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Polyunsaturated fats
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have more than 1 double bond and are oily at room temperature (oilseeds)
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Monounsaturated fats
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with 1 double bond are heart healthy (olive, nut & canola oils)
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Hydrogenation
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of oils increases stability, functionality & solidifies, but changes some double bond configurations from CIS (kinked) to TRANS (linear), which has been associated with heart disease development.
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Phospholipids
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like lecithin, are emulsifiers with both hydrophilic (water loving) and hydrophobic (water hating) ends. They form most of the structure of human cell membranes.
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Cholesterol
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is an animal only fat – Plants do not have cholesterol. Cholesterol is a precursor molecule for:
Vitamin D Sex hormones Bile acids |
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Lipoproteins
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lipid/protein combination - help makes fats suspended and transportable in watery blood and lymph.
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Chylomicron
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is the largest lipoprotein- carries fats in lymph from small intestine
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VLDL
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Very low density lipoproteins - made in liver - ship fats to cells
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LDL
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Low density lipoproteins -(lethal lipoproteins) - circulate making fats available to cells – large amounts in blood are highly associated with heart disease
Ratio of LDL to HDL is important predictor of heart disease |
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HDL
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high density lipoproteins – smallest molecules - (heart healthy lipoproteins) conducting fat out of the body from the liver - high levels are associated with healthy heart
Ratio of LDL to HDL is important predictor of heart disease |
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Roles of Fats in the body
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include -energy production (50-60%) especially preferred fuel by muscle tissues, insulation, shock absorption, membranes, sex hormones, fat-soluble vitamin carriers & energy storage
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Essential Fatty Acids
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must be in diet since humans don't make them & balance is important
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Linoleic
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Essential Fatty Acids
omega 6 - vegetable oils and meats (Most Americans get plenty of these) |
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Linolenic
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Essential Fatty Acids
omega 3 - fish oils, nuts & seeds - protective against heart disease (Most Americans do not get plenty of these) Eicosapentaenoic acid (EPA) – heart healthy (fish) Docosahexaenoic acid (DHA) – heart healthy (fish) |
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Eicosanoids
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Essential Fatty Acids
hormone-like & regulate blood pressure, clotting & other functions |
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Fat cells
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have almost unlimited ability to store fat. Adipose tissue can get much larger than other cells. Fat manufacture from fat in the diet is much more energy efficient than fat made from carbohydrate or protein.
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Hormone sensitive lipase
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helps break down body fat for energy.
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Metabolic Syndrome or Syndrome X
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is a clustering of risk factors for heart disease:
Abdominal obesity High blood pressure Elevated blood triglycerides Low HDL’s, high LDL’s Insulin resistance |
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Strategies to improve blood cholesterol:
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Minimize trans fats, saturated fats and cholesterol in the diet
Eat more fish, but beware of mercury in large fish, and more plant foods Increase Omega 3 fats (fish, nuts and seeds) Eat more fiber especially viscous fiber Eat phytoesterols rather than cholesterol Eat antioxidants and phytochemicals Eat flavonoids (tea) Get plenty of exercise and manage weight The Mediterranean Diet and Lifestyle seems heart healthy |
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Cancer
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the 2nd leading cause of adults in US and risk responds to same factors as heat disease
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Obesity
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also is an issue with high fat diets
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Trans fats
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(more linear & solid) molecule from Cis Fats which are kinked and more fluid
Trans fats have been highly associated with heart disease as they lower HDLs. Since Jan 1, 2006, Trans fats must be declared on food labels. |
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Fat substitutes
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Carbohydrate Based:
Fiber (Betatrim) Gums Polydextrose (Litesse) Modified Food Starch (Sta Slim) Protein Based from milk and eggs: Microparticulated Protein (Simplesse) Fat Based: Mono & diglycerides (Dur-Lo) Short chain fatty acids (Salatrim) Olestra (Olean) – not digested as humans do not have enzyme |
