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106 Cards in this Set
- Front
- Back
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Simple Sugars
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The sugars, single sugar units and linked pairs
Basic: six carbon atoms with oxygen and hydrogen atoms Monosaccharides |
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Complex Carbohydrates
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Starch and Fiber
Long chains of sugar units Polysaccharides |
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Monosaccharides
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Single sugar molecule
Glucose, Fructose, Galactose |
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Disaccharides
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Pairs of single sugars linked together
Lactose, Maltose, Sucrose Linked sugars with glucose Must undergo digestion to individual monosaccharides prior to absorption intoto the blood |
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Starch
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A plant polysaccharide composed of long chains of glucose molecules
Plant storage form for glucose Cooked= digestible, raw=undigestivle |
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Fiber
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Non-digestivle forms of plant polysaccharides-->indigestible plant form
largely nonstarch polysaccharides that are not digested by human digestive enzymes, some digested by GI bacteria Cellulose, hemicelluloce, pectin, gum, mucilage, and lignin |
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Soluble Fiber
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Dissolves in water to form gel in GI tract
Fermented by bacteria in large intestine Lowers cholesterol and controls blood glucose Fuel for bacterial colonies in GI tract Oats, barley, legumes, citrus fruits |
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Insoluble Fiber
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Indigestible food components that do not dissolve in water, less fermentable
Adds bulk to GI tract to aid in transit time and elimination Outer layers of whole grains (bran), celery string, seed hulls, outer layer of corn |
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Glucose
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Single sugar used in plants animal tissues for energy
Most desirable monosaccharide form in the body |
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Fructose
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Monosaccharide, fruit sugar
Fruit, honey, added sugars, high fructose corn syrup |
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Glycogen
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Highly branched polysaccharide that is made and stored by liver and muscle tissues of humans and animals as storage form of glucose
Not found in foods |
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Refined Grains
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Grains and grain products from which the bran, germ, or other edible parts of whole grains have been removed; not whole grain
Low in fiber and enriched with vitamins--> US Enrichment Act |
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Enriched Grains
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Addition of nutrients to refined food product
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US Enrichment Act of 1942: thiamin, riboflavin, niacin, folate, and iron added to refined grains
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Whole grains
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Grains or foods made from them that contain all essential parts and naturally occurring nutrients of the entire grain seed except the inedible husk
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Kernel with: germ, endosperm, bran, husk
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High Fructose Corn Syrup
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Widely used commercial caloric sweetener made by adding enzymes to cornstarch to convert a portion of its glucose molecules into sweet-tasting fructose
Classified as "generally recognized as safe" by FDA |
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Resistant Starch
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The fraction of starch in a food that is digested slowly, or not at all, by human enzymes
Fermented by bacteria in LI Cooked beans, bananas, oatmeal, barley, cold potatoes |
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Blood Glucose
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Glycemia
Blood glucose concentrations are regulated because glucose is the primary fuel for the nervous system Normo: 80-100 mg/dL Hypo: <40-60 mg/dL Hyper>100 mg/dL |
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Insulin
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Hormone secreted by pancreas in response to a high blood glucose concentration
Assists cells in drawing glucose from the blood glucose from blood to tissues Released in proportion to blood glucose level |
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Glucagon
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Hormone secreted by pancreas that stimulates the liver to release glucose into the blood when blood glucose concentration dips
Triggers breakdown of glycogen telling liver to secrete glucose when blood glucose is too low |
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Ketone Bodies
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Acidic, water soluble compounds that arise during the breakdown of fat when carbohydrate is not available
Increase rate of fat catabolism for energy; can be used for fuel for nervous system Not sustainable over long period of time |
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Ketosis
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Undesirable high concentration of ketone bodies, such as acetone, in blood or urine
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Glycemic Index
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Ranking of foods according to their potential for raising blood glucose and insulin levels relative to a standard food such as glucose
Low index= slower insulin response, more stable Fructose only slightly elevates blood glucose Starch raises it a lot |
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Triglycerides
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Glycerol and three fatty acids
Chief form of fat in foods and in the human body |
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Phospholipids
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Glycerol, two fatty acids, and phosphorus.
Present in all cell membranes Soluble in water and fat (emulsifier) Lipid transport |
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Sterols
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Cholesterol.
Non-essential Precursor for bile, vitamin D, steroid hormones Cell membranes Excess--> plaque formation--> CD Plant sterols inhibit cholesterol absorption |
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Fatty Acids
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Organic acids composed of carbon chains of different lengths
Each FA has acid end and hydrogens attached to all carbon atoms Chain length (# carbons), saturated (H ions), health effect Degree of saturation determines hard/softness |
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Saturated fFatty Acids
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Each carbon is saturated with hydrogen atoms
Solid Animal food sources |
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Unsaturated fFatty Acids
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Double bonds between C atoms
Triglyceride with one or more unsaturated fatty acids Liquid |
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MUFAs
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Fatty acid containing one point of unsaturation
1 double bond |
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PUFAs
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Poly unsaturated fatty acid
two or more points of unsaturation 2 or more double bonds vegetable and fish oils |
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Trans Fats
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Start as unsaturated and end up resembling saturated
Ex shortening, margarine, fried foods |
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Emulsifier
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Substance that mixes with both fat and water, enables fat dispersion in water
Phospholipids Ex lecithin |
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Eiconsanoids
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Biologically active compounds that regulate body functions
Converted from linoleic acid and linolenic acid |
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Cholesterol
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Sterol-soft, wax substance made in the body and found in animal derived food
precursor, cell membrane, -->plaque formation-->CVD |
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Chylomicron
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Lipoproteins formed when lipids from meal cluster with carrier proteins in the cells of intestinal lining
Transport food fats to liver and tissues Formation in small intestine--> triglycerides, protein, phospholipids Lymph--> blood |
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Adipose Tissue
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Subcutaneous fat (directly under skin) and visceral fat (abdominal fat) storage depots
Almost limitless ability to store fats Excess glucose--> store as triglycerides Leptin production |
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LDL cholesterol
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Transport lipids from liver to other tissues (muscles and fat)
Contain large proportion of cholesterol increased risk of heart attack Delivery |
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HDL Cholesterol
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Return cholesterol from tissues to liver for breakdown and removal
Contain large amount of protein Reduce inflammation Scavenging |
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Hydrogenation
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Adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to oxidation
Process to increase shelf life of unsaturated fats and change in chemical properties make unsaturated fats resemble saturated fats, lose nutrients |
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Atherosclerosis
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Most common form of CVD
Plaque along inner walls of arteries Makes vessel walls rigid |
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Essential fatty Acids
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Linolenic acid0 omega-3 and linoleic acid omega-6
Must be consumed in the diet Many biological functions to keep us healthy |
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Linoleic Acids
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Essential polyunsaturated FA
Omega - 6 Muscle growth/repair, brain function, reduce inflammation Ex Arachidonic acid |
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Linolenic Acid
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Essential polyunsaturated fatty acid
Omega 3 DHA and EPA Regulate heart beat, blood pressure, reduce blood clots, systemic inflammation, brain and vision function |
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Non Essential Fatty Acids
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Can be synthesized from glucose, proteins, and other fats
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Protein
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Compounds composed of carbon, hydrogen, oxygen, and nitrogen and arranged as strands of amino acids
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Amino Acid
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Building blocks of protein
Amine group, acid group, and side chain 20 different amino acids: 9 essential, 11 non-essential |
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Amine Group
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Nitrogen-containing portion of an amino acid
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Essential Amino Acid
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Amino acid that cannot be synthesized at all by the body or cant be synthesized in amounts sufficient to meet physiological needs
Must be consumed |
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Non-Essential Amino Acid
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Can be synthesized in the body
Can be formed rom other amino acids |
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Peptide Bond
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Bond that connects one amino acid with another, forming a link in a proton chain
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Denaturation
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Irreversible change in a protein's folding shape brought about by heat, acids, bases, alcohol, salts of heavy metals, or others
Uncoil proteins to make them lose their function |
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Amino Acid Pool
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Intracellular storage for different amino acids to help make proteins
Amount of amino acids available in the body to help with biological functions Increase: protein consumption, recycle amino acids Decrease: synthesis of new compounds, deamination, excretion, use residues |
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Deamination
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Removing amine group
Nitrogen--> urea |
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Legume
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High-protein plant source for protein food group
Bacteria in roots that trap nitrogen in the soil to form amino acids/proteins Grown in rotation to add nitrogen to soil Kidney beans, soybeans, green beans, lentils, black eyed peas, lima beans |
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Nitrogen balance
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The amount of nitrogen consumed compared with the amount excreted in a given time period
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Positive NItrogen Balance
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Retaining more nitrogen than excreting
Anabolic state Tissues building up Pregnancy and growth |
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Negative nNitrogen Balance
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Catabolic state
Losing more nitrogen than taking in Body tissues being broken down Astronaut, eating disorder, bed ridden, burn victims |
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Protein Quality
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Reflects a protein-containing food's ability to provide nitrogen/amino acids required for growth, maintenance, repair
Nutritional value influenced by essential amino acid content and digestibility (proportion of nutrient absorbed in blood) |
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Complete Protein
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High quality
Contain all 9 essential amino acids in proper proportions and some nonessential amino acids |
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Incomplete Protein
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Lower quality
Do not contain all 9 essential amino acids |
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Limiting Amino Acid
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Essential amino acid that is present in dietary protein in an insufficient amount, thereby limiting the body's ability to build protein
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Complementary Proteins
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Mutual supplementation, two or more proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other
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Gout
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Acute osteoarthritis brout on by high uric acid levels in the blood
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Kidney Stones
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Protein overconsumption causing stress of kidneys resulting from urea (nitrogen) excretion
Acidic urin promotes calcium excretion Risk for decreased bone mineral density (osteoporosis) |
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Energy Balance
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ATP produced will support biological functions
Energy Intake-Energy Expenditure Intake- dietary caloric intake Expenditure- amount of energy used to perform biological work Positive: gain weight Negative: lose weight |
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Cellular Metabolism
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Cellular processes used to generate the body's energy currency, ATP
Sequence of events to metabolize macronutrients to ATP |
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Glycolysis
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Breakdown of glucose to pyruvate
Anaerobic energy production Pyruvate--> acetyl CoEnzyme A to enter krebs cycle Produces a little ATP |
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Pyruvate
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Glucose, amino acid, glycerol breakdown in glycolysis
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Acetyl CoEnzyme A
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Breakdown of pyruvate, amino acids, and fatty acids
All 3 macronutrients can be converted to this Can enter TCA cycle |
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TCA cycle
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Krebs Cycle
Acetyl CoA enters |
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Electron Transport Chain
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Aerobic ATP production (requiers oxygen)
Where majority of ATP is produced |
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Total Daily Energy Expenditure (TDEE)
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Method to estimate Energy Expenditure
4 components: BMR, exercise energy expenditure, thermic effect of food, and non-exercise activity thermogenesis |
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Basal (resting) Metabolic Rate
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The rate at which the body uses energy to support is basal metabolism - sum total of all the involuntary activities that are necessary to sustain life, excluding digestion
Individualized Energy expenditure as you go about your day Greatest 50-60% |
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Tehrmic Effect of Feeding
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Diet-induced thermogenesis
Body's speeded up metabolism in response to having eaten a meal ~5-10% of calories consumed High protein--> high thermic |
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Non-Exercise Activity Thermogenesis (NEAT)
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Random extra body moments
Fidgeting, tapping foot, chewing gum Varies, 100-200 calories per day |
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Exercise Energy Expenditure
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Voluntary activities
Depends on exercise intensity and duration |
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Body Composition
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The proportions of muscle, bone, fat, and other tissues that make up a person's total body weight
Two components: fat mass and fat-free mass (FFM) |
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Fat mass
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Amount of lipids stored throughout the body
Essential fat vs storage fat (don't want too much storage) |
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Fat-Free Mass
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Lean Body Mass (LBM)
the volume of all other tissues Internal organs, skin, muscle and bone tissue |
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Calorie Concept of Weight Control
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to lose a pound of fat, there must be an energy deficit of 3500 kcal
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Food Choice
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What we eat
Influence of physiological and psychological factors Hunger, appetite, satiety |
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Food Consumption
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How much we eat
Environment influences consumption volume May be more important than food choice |
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Hunger
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Physiological need to eat, experienced as a drive for obtaining food
An unpleasant sensation that demands relief Food seeking and eating behaviors Based on physical and chemical stimuli indicating the need for nutrients Input from digestive, nervous, endocrine, and cardiovascular systems |
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Appetite
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Psychological desire to eat
Learned motivation and a pos=tive sensation that accompanies the sight, smell, or thought of appealing foods Influenced by drugs, health issues, environment, cultural habits, and hormones |
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Satiation
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Perception of fullness that builds throughout a meal, eventually reaching the degree of fullness and satisfaction that halts eating
Determines how much food is consumed in one sitting "stop" signal during a meal Chewing, GI distention, CCK, blood nutrient concentrations |
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Satiety
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Perception of fullness that lingers after a meal and inhibits eating
Determines length of time between meals-frequency of meals Decreased drive to eat--> regulate body weight |
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Ghrelin
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hormone released by stomach signaling hypothalamus and brain to eat--> stimuli to drive hunger
Blood nutrient composition - hypoglycemia |
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Endorphins
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Release "food good" molecules
Enhance the drive to eat Increase reward associated with eating Theory of Obesity-need more food to feel good |
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Cholecytokinin (CCK)
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Released form intestinal cells to signal release of digestive enzymes (fat, inhibition of GER)
released when fats and proteins in chyme enter digestive system Signal liver and gall bladder to releas bile |
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Leptin
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Appetite-suppressing adipokine hormone made by fat cells that convey info about body fatness to brain
Regulate apetite and increase energy expenditure--> fat loss Released in proportion to body fat level |
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Set Point Theory
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Body's regulatory contols tend to maintain a particular body weight (set point) over time,
oppossing efforts to lsoe weight by dieting Influences energy intake/expenditures "Inside the body" Theory |
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Thermogenesis
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Generation and release of body heat with breakdown of body fuels
influences energy expenditure and balance Metabolic rate Adaptive-adjustments relatied to chane in environment "inside the body" theory |
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Dopamine
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Neurotransmitter--> cognition, pleasure, motivation, mood, sleep, etc
Reward and addiction endorrphin "outside the body" theory |
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Brown Adipose Tissue (BAT)
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Usually in hibernating and infants
Enzymes uncouple work/heat production to increase energy expenditure |
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Food Desert
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Urban and rural low-income areas with limited access to affordable and nutritious foods
Where you live influences the nutrition level of food "Outside of the body" theory |
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Premise
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Rationale for food plan
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Components
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How to follow the diet
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Nutritional Quality
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Of the diet
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Compliance
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How well will an individual adhere to the diet guidelines
How easy is it to stick to a diet Revert back to old habits--> regain what you lost plus extra |
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Lifestyle Considerations
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Promote a life long change in habits
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Atkins Nutritional Approach
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Low carb consumption will encourage stores to be used for energy
High fat and protein diet "Metabolic Advantage" |
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Dukan Diet
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Resembles foods consumed by primitive man: focus on proteins and veggies--> limit fats
*Celebratory meals |
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South Beach Diet
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Centered around glycemic index of foods
Consume low GI foods then glucose blood levels stay more consistent--> pancreas doesnt have to work as hard so reduce cravings/consumption Paying attention to what you eat |
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Weight Watchers
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Science driven approach helps participants lose weight by forming helpful habits, getting more exercise and providing support
4 Pillars Based off points Individual choice |
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Mediterranean Diet
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Heart-healthy mal modeled after diet habits from the Meditarranean
Importance of enjoying meals with friends and family Pattern of eating Focus on food consumed from that region and lifestyle habits/culture Fish and seafood Red wine-has antioxidant: resverutrol-reduces inflammation to reduce CVD |
